How to do the EZ Bar Biceps Curl
Grip the EZ bar on its angled sections with palms facing up.
Stand tall with your elbows close to your sides.
Curl the bar up toward your shoulders.
Lower slowly until your arms are straight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the EZ Bar Biceps Curl doesn’t suit your gym or your joints.
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