If you’ve spent any time in the free weight section of your gym, you’ve likely seen a short bar with wavy bends in the middle. That’s an EZ bar, also commonly referred to as a curl bar, and it’s one of the most versatile tools for building arm and upper body strength.
An EZ bar is a shorter, lighter barbell featuring angled grips instead of a straight bar. These angled grips allow your wrists and elbows to stay in a more natural position during exercises like bicep curls, tricep extensions, upright rows, and skull crushers. This reduces wrist strain while still providing the resistance needed to build muscle effectively.
EZ Bar vs. Curl Bar: Is There a Difference?
If you’ve wondered, “What is a curl bar?” you’re not alone. The term “curl bar” is often used interchangeably with “EZ bar.” Both refer to the same bar design that’s specifically engineered to improve the comfort and mechanics of curling and pressing movements.
While the design can vary slightly depending on the brand, the goal remains the same: help lifters perform curls and extensions with less wrist discomfort while maximizing muscle engagement. For those who experience wrist pain during barbell curls, using an EZ bar can be a game changer.
Benefits of Training with an EZ Bar
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Reduced Wrist Strain: The angled grips place your wrists in a semi-supinated position, reducing stress on the joints during curls and extensions.
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Improved Isolation: Great for isolating the biceps and triceps while reducing involvement of the shoulders compared to straight bar curls.
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Versatility: Beyond curls, you can use the EZ bar for close-grip bench press, skull crushers, upright rows, and even forearm exercises.
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Beginner-Friendly: Its lighter weight makes it more approachable for those new to strength training while still allowing progressive overload.
Personal Note: How the EZ Bar Changed My Training
When I first began strength training, I struggled with wrist discomfort during barbell curls. Switching to an EZ bar allowed me to train consistently without pain, and I saw steady improvements in my bicep and tricep development. It became a staple on arm days, allowing me to vary grip positions to hit different angles of my arms without sacrificing joint health.
How to Incorporate the EZ Bar into Your Routine
Whether your goal is to build bigger biceps or stronger triceps, the EZ bar is easy to program into your workouts:
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EZ Bar Curl: For targeting the biceps while reducing wrist stress.
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Skull Crushers: Excellent for tricep growth without shoulder discomfort.
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Close-Grip Bench Press: Allows tricep focus while engaging the chest.
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Reverse Grip Curl: Great for forearm and brachialis development.
Start with a weight you can control for 8–12 reps with good form. Focus on a controlled tempo and a full range of motion to maximize results.
Conclusion
An EZ bar (or curl bar) is a simple but powerful addition to your strength training toolkit. It allows you to train your arms safely, comfortably, and effectively while reducing joint strain that can come with straight bar movements. Whether you’re just starting your lifting journey or looking to refine your arm day routine, incorporating the EZ bar can help you build muscle while protecting your joints for the long haul.
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