EZ Bar Curl — Barbell Curl Alternative
The EZ bar curl uses a cambered (zigzag-shaped) bar that angles your wrists slightly inward during curls. This semi-supinated grip reduces stress on the wrists and elbows while still allowing heavy bilateral loading. It's the most popular barbell curl alternative in any commercial gym and many lifters prefer it as their primary curl.
How to Perform
- Grip the EZ bar on the inner angled portions with an underhand grip, standing with feet shoulder-width apart.
- Let the bar hang at arm's length with your elbows pinned to your sides.
- Curl the bar up by flexing your biceps, keeping your upper arms completely stationary.
- Squeeze at the top, then lower the bar under control to full arm extension. Avoid swinging.
How It Compares to Barbell Curl
The straight barbell curl maximally supinates the wrist, producing slightly more bicep activation (especially the short head). The EZ bar sacrifices a small amount of supination for significantly better wrist and elbow comfort. For most lifters, this trade-off is well worth it — the comfort allows more consistent training with less joint irritation. If you experience any wrist discomfort during straight bar curls, the EZ bar should be your default choice.
Equipment & Muscles
- + Reduced joint stress
- + Still allows heavy weight
- + More comfortable grip
- + Bilateral loading
- - Requires specific bar
- - Slightly less bicep activation
- - Not as functional as straight bar