How to Do EZ Curls: Muscles Worked & Proper Form

Introduction to the EZ Curl

The EZ curl is one of the most common variations of the classical barbell curl.

In this article, we’ll go through which muscles are working, how to perform the exercise, and other things that are good to keep in mind before you start pumping up those biceps.

Which Muscles Do the EZ Curl Work?

Just like the barbell curl, the EZ curl primarily targets your biceps and brachialis (which lie beneath the biceps), with the forearm flexors involved as a secondary muscle group.

For the best training effect on your biceps, you should maintain a strict form. This way, your muscles are under constant tension.

Benefits of the EZ Curl

• Grip versatility. Thanks to the EZ bar’s curved shape, you have the opportunity to choose a grip that suits you. The angled grip can also be kinder to the wrists and elbows, putting less stress on the joints.
• Stronger and bigger arms. EZ curls are a good alternative to the barbell curl, without compromising the results in increased strength and size of the upper arms.
• Grip strength. Like most curl variations, EZ curls can significantly enhance your grip strength. This can be beneficial for improving performance in other exercises and also in your daily life.
• Functional. Ironically enough, bicep curls are actually very functional, as they are one of the most common movements we do with our arms in our daily life.

EZ Curl: Proper Form & Technique

The EZ curl is quite straightforward as an exercise, but there are a few things that are good to keep in mind.

Positioning

Stand with your feet about hip-width apart and make sure that you’re standing in a stable position. Keep a good posture, and brace your core during the entire movement.

Movement

Curl up the bar, and make sure that you keep your elbows close to your body the entire time. Don’t let your elbows drift forward. Your body shouldn’t move, just the arms.

If you start to swing to move the barbell with help from the momentum of the body, you should probably remove some weight instead and focus on performing the movement with control.

Common Mistakes in the EZ Curl

• Elbow positioning. If your elbows move forward while you’re lifting the weight, it will put an additional load on your front delts, instead of focusing on your biceps. If your elbows move backward, you’ll also move the load from your biceps and be able to “cheat up” the weight.
• Using too heavy weights. By adding more weight than you can lift, you might start to swing your body and use momentum to get the weight up. Another sign of using too much weight is if you’re not using the full range of motion and start doing half reps instead.
• Not locking your wrists. Keep your wrists straight during the movement. If they’re bent, it can put an unnecessary load on them and lead to discomfort and maybe even injuries.

EZ Curl Alternatives & Variations

1. Barbell Curl
2. Dumbbell Curl & Hammer Curl
3. Machine Bicep Curl
4. Preacher Curl
5. Bodyweight Curl

1. Barbell Curl

Barbell curls and EZ curls are very similar. The barbell curl is performed with maximized wrist supination, which leads to better activation of the biceps long head. However, the angled bar used in EZ curls could reduce wrist and elbow strain, and therefore suit those with aching joints better. Pick the one that suits you best, or alternate between the two.

2. Dumbbell Curl & Hammer Curl

Dumbbell curls allow for a greater range of motion than the EZ curl since each arm works independently. This can also help to address any muscle imbalances.

By switching from a supinated to a neutral grip, it becomes a hammer curl instead. The hammer curl is practically the same as the dumbbell curl, but it targets the muscles brachialis and brachioradialis a bit more.

2. Machine Bicep Curl

The machine curl provides more stability than curls with free weights do, as it keeps you in a fixed path of motion. This might be beneficial, especially for beginners or if you want to focus on your biceps without any distractions like balance and stabilization.

However, the machines typically have less versatility, with most offering a fixed grip width and position that might not fit all lifters.

3. Preacher Curl

The preacher curl might be a good alternative if you have difficulties getting good muscle contact in the bar or dumbbell curl. By resting your upper arms on the sloping pad of the preacher bench, you get more stabilization, and it eliminates the possibility of moving your elbows and creating excessive momentum.

4. Bodyweight Curl

The bodyweight curl is a good alternative for training biceps if you don’t have access to any external weight. All you need is a TRX or something similar to hang on to, and then use your own body weight and gravity as resistance.

How Many Sets and Reps Should You Do of the EZ Curl?

How many reps you should do of an exercise depends on your goal: do you mainly want to increase your strength or build muscle?

Generally, a lower rep range of about 1–5 reps per set is most effective for strength gains.

For muscle gains, a slightly higher rep range of about 8–15 reps per set is generally the most effective and practical. You can cycle in periods of working in this rep range, even if your goal is to get as strong as possible.

Of course, you will see an increase in both muscle and strength regardless of which rep range you choose, but you can emphasize one or the other slightly by working in the right number of reps.

Workouts and Training Programs That Include Biceps Curl

Some of these programs and workouts might have a variation of the EZ curl, but you can easily change the exercise in the active workout, and the app will remember it for you.

Bicep Training Programs

• Armageddon. 3x/week. A four-week program focusing solely on high-volume and high-intensity arm training, forcing your biceps and triceps to respond with muscle growth.
• StrengthLog’s Upper/Lower Body Split Program. 4x/week. A hypertrophy program, divided into two upper body and two lower body workouts a week.
• StrengthLog’s 4-Day Bodybuilding Split. 4x/week. A classic 4-day split for bodybuilding.

Bicep Workouts

• Back and Biceps Workout Routine
• Chest and Bicep Workout Routine
• Bicep and Tricep Superset Workout for Mass
• Dumbbell Bicep Workout for Strength & Mass

All these, and many more programs and workouts, are available in our workout log app StrengthLog.

Download StrengthLog for free with the buttons below:

Read more:

• The 25 Best Accessory Exercises to Improve Your Bench Press
• Do Lat Pulldowns and Rows Work Your Biceps?

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