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EZ Barbell Curl

Biceps Forearms Isolation EZ bar
Demo (loops)

How to do it

Starting position

  1. Stand with your feet shoulder-width apart and firmly grip the EZ bar.
  2. Look forward and keep your chest up.
  3. Stand with your knees comfortably straight but not locked.

Movement

  1. Curl the EZ bar toward your shoulders, feeling your biceps contract.
  2. Pause briefly at the top to contract the muscle.
  3. Slowly return to the starting position while feeling the resistance.

Breathing

Exhale as you lift the EZ bar and inhale as you lower it.

Trainer tips

  • Grip at a comfortable wrist angle
  • Keep your elbows pinned to your sides
  • Squeeze your biceps hard at the top

Cautions

  • Do not use momentum; keep your torso still.
  • Arching the body back while lifting
  • Lifting the elbows and letting the shoulders engage

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesBiceps
Secondary musclesForearms
EquipmentEZ bar
Movement patternIsolation
Rep range8–12 reps
4 similar exercises

Representative exercise: EZ Barbell Curl

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 81.2 kg.

With the EZ bar, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

EZ Barbell Spider CurlHarderEZ Barbell Standing Preacher CurlHarderDumbbell Incline Biceps CurlSimilar exerciseMachine Biceps CurlSimilar exerciseBarbell CurlSimilar exerciseBand Standing Single Arm Biceps CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.