EZ Bar Curl
The EZ bar curl is a standing biceps curl using an EZ bar with an angled grip. It isolates your biceps while the bent bar puts your wrists in a semi-supinated position. Pick it over a straight barbell curl when straight bars bother your wrists or elbows but you still want heavy two-handed curls.
Muscles worked
The ez bar curl trains the biceps.
Primary
Weekly sets for biceps
Hard sets per week that Swole.fit plans for biceps, counting every exercise that trains it. Start a cycle near the growth line and climb toward the recovery limit before a deload.
How to do the ez bar curl
- 01Stand tall holding the EZ bar on the angled grips, palms facing up and slightly in.
- 02Let the bar hang at arm's length against your thighs with elbows at your sides.
- 03Curl the bar up by bending your elbows, keeping your upper arms still.
- 04Squeeze your biceps at the top without letting your elbows drift forward.
- 05Lower the bar slowly to full arm extension before the next rep.
Coaching cues
- Pin your elbows to your sides
- Curl up, lower slow
- Full stretch at the bottom
Common mistakes
- Swinging your torso to start the rep takes load off your biceps, so drop the weight and stay upright.
- Letting elbows travel forward turns the curl into a front raise, so keep your upper arms vertical.
- Stopping short of full extension cuts the range, so lower the bar until your arms are straight.
How Swole.fit programs it
Log it once and the app plans the next session for you.
- Most sets land between 8 and 15 reps, the range the plan steers isolation work toward for size.
- Week one starts around 2 to 3 reps in reserve. Each week you train a little closer to failure, ending around 0 to 1 in reserve before a deload week.
- Hit the top of the range on every set and the next session adds the smallest real jump in weight, rounded to the plates, dumbbells or stack you actually have.
- Sets for this exercise count toward your weekly volume for every muscle it trains: a full set for the primary muscles, half a set for the helpers.
The full method, with the maths, is in how mesocycles work.
EZ Bar Curl alternatives
Same muscles, different tool. Swap in one of these when the equipment is taken or your joints want a change.
Log it. Let the app plan the next one.
Track your ez bar curl free. Swole.fit picks the next weight, counts your weekly sets and tells you when to deload.