Standing EZ-Bar Curl: how to do it right
In short: Standing EZ bar curl, a biceps isolation loaded at mid-range, with maximum tension in the middle of the range.
How to do it, step by step
- 1Standing, feet hip-width apart, abs braced, elbows tight along your torso.
- 2Grab the EZ bar on the bends, hands semi-pronated, arms extended without locking.
- 3Bend the elbows as you raise the bar, elbows fixed and not drifting forward.
- 4Curl up to a clear biceps contraction without swinging the torso.
- 5Lower under control to almost full extension.
- 6Smooth, continuous rhythm, with no jerks or dead time.
The mistake to avoid
Don't swing your torso to launch the bar up.
Other common mistakes
- Swinging the torso to throw the bar breaks the mid-range tension, keep the torso braced and still.
- Letting the elbows drift forward changes the movement, lock them along your body.
- Not extending the arms at the bottom cuts the useful range, lower to almost full extension.
- Curling too high and releasing the load at the end of the range, stop where the contraction stays clear.
Muscles worked
- Main:
- Biceps
- Supporting:
- Forearms
The biceps brachii is the prime mover, with an emphasis on the short head favored by the semi-pronated grip of the EZ bar. The brachialis and brachioradialis support the flexion. The forearms and wrist flexors stabilize the bar.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Straight Barbell Curl ›
- Standing Dumbbell Biceps Curl ›
- Kettlebell Biceps Curl ›
- Low Cable Barbell Curl ›
- Hammer Curl ›
Frequently asked questions
How do I do this exercise?
Standing, feet hip-width apart, abs braced, elbows tight along your torso. Grab the EZ bar on the bends, semi-pronated, arms extended without locking. Bend the elbows as you curl up without letting them drift forward, then lower under control to almost full extension.
How far down should I go?
Lower to almost full arm extension at the bottom, and curl up to a clear biceps contraction without going too high. Tension peaks in the middle, around 90 degrees, so don't rush that passage. Go for the full range you control, not the one you reach by wriggling.
I don't feel anything, is that normal?
You should feel the work in the biceps, especially in the middle of the range. Slow down slightly as you pass 90 degrees, lock the elbows along your body and stop swinging the torso. If it pulls in the forearms, go lighter and focus on bending the elbow, not on the grip.
How fast do I do the movement?
Brake the descent over 2 to 3 seconds, then curl up firmly but under control. Keep a smooth, continuous rhythm, with no jerks or dead time, especially when passing 90 degrees where the biceps works the most.
How do I breathe?
Inhale as you lower the bar, exhale during the effort of the rise. Keep your abs braced and your back neutral throughout to lock the torso and prevent any swing.