EZ Bar Curl: Muscles Worked, Benefits, and Why It Deserves a Place in Your Routine

If you’ve ever walked past the EZ bar at your gym and wondered, “What muscles does a curl bar work?” you’re not alone. The EZ bar curl remains a staple in many strength training programs for building bigger, stronger arms while reducing wrist strain compared to straight bar curls.

Here’s what you need to know about what EZ bar curls work, the muscles involved, and how they can benefit your training.

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What Muscles Do EZ Bar Curls Work?

Primary muscles worked:

• Biceps brachii (long head and short head): The main target, responsible for elbow flexion.

• Brachialis: Located beneath the biceps, the brachialis contributes to arm thickness.

• Brachioradialis: A forearm muscle assisting in elbow flexion, enhancing forearm size and strength.

Secondary muscles activated:

• Forearm flexors and extensors for grip stability.

• Shoulder stabilizers, such as the anterior deltoid, for controlling the movement.

Because of the angled grip, EZ bar curls emphasize the brachialis and brachioradialis slightly more than straight bar curls, which can help develop well-rounded arm strength and aesthetics.

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What Part of the Bicep Do EZ Bar Curls Work?

While both heads of the biceps are engaged, the slightly narrower, semi-supinated grip on the EZ bar often targets the short head more effectively. This helps build the inner part of the bicep, contributing to a fuller appearance when flexing.

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Benefits of EZ Bar Curls

• Reduced wrist strain: The angled grip places your wrists in a more natural position, making it friendlier for lifters with wrist discomfort.

• Better forearm involvement: The grip recruits the brachioradialis effectively, enhancing forearm development.

• Improved comfort for heavy loading: Lifters often find they can handle heavier loads without wrist pain compared to straight bar curls.

• Versatility: The EZ bar can also be used for reverse curls, skull crushers, and close-grip presses, making it a cost-effective addition to home gyms.

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EZ Bar Curl vs. Straight Bar Curl: Is One Better?

The straight bar curl offers a slightly stronger peak contraction on the biceps, particularly the long head, but can be harsh on the wrists and elbows for some lifters. The EZ bar curl provides a balanced alternative, targeting similar muscles while being more joint-friendly, which often leads to better long-term consistency in arm training.

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A Personal Note

I remember a phase during my training where wrist pain started holding back my bicep progress. Switching to EZ bar curls allowed me to continue loading my biceps heavily without discomfort, leading to better muscle growth over time. The slight grip adjustment also helped me build stronger forearms, improving my performance in rows and deadlifts. If wrist pain or stiffness has ever made you avoid curls, the EZ bar could be the tool that keeps your arm training consistent.

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How to Perform the EZ Bar Curl Correctly

1. Grip: Use the angled inner grips for a standard EZ bar curl.

2. Posture: Stand tall, elbows close to your sides, shoulders back.

3. Curl: Lift the bar while keeping your elbows stationary, focusing on squeezing the biceps at the top.

4. Lower: Control the descent to fully stretch the biceps at the bottom.

5. Repeat: Aim for 3–4 sets of 8–12 reps for hypertrophy.

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Final Thoughts

If you’re looking to grow your arms while protecting your wrists, adding EZ bar curls to your program is a smart move. They effectively target your biceps, brachialis, and forearms while offering a comfortable grip that allows for progressive overload.

Whether you train at home or in the gym, the EZ bar curl is a simple yet powerful exercise to help you build arms that are not just bigger, but stronger and more functional for your compound lifts and daily activities.