EZ Barbell Curl
How to do it
Starting position
- Stand with your feet shoulder-width apart and firmly grip the barbell.
- Look forward and keep your chest up.
- Bend your knees slightly to stabilize your lower body.
Movement
- Curl the barbell toward your chest, feeling your biceps contract.
- Pause briefly at the top to contract the muscle.
- Slowly return to the starting position while feeling the resistance.
Breathing
Exhale as you lift the barbell and inhale as you lower it.
Trainer tips
- Grip at a comfortable wrist angle
- Keep your elbows pinned to your sides
- Squeeze your biceps hard at the top
Cautions
- If you use momentum, it strains your lower back, so keep your body stationary.
- Arching the body back while lifting
- Lifting the elbows and letting the shoulders engage
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Biceps |
|---|---|
| Secondary muscles | Forearms |
| Equipment |  EZ bar |
| Movement pattern | Isolation |
| Rep range | 8–12 reps |
11 similar exercises
Representative exercise: EZ Barbell Curl
- EZ Barbell Seated Curls
- EZ Barbell Close Grip Curl
- EZ Barbell Strict Curl (Demo 2)
- EZ Barbell Standing Wide Grip Biceps Curl
- Sitting Biceps Curl on a Chair (Demo 2)
- Lying Biceps Curl (Bodyweight)
- Weighted Standing Curl
- Bar Biceps Curl
- EZ Barbell Strict Curl
- Lying Biceps Curl with Towel
- Seated Biceps Curl on a Chair
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 81.2 kg.
With the EZ bar, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
EZ Barbell Spider CurlHarderEZ Barbell Standing Preacher CurlHarderDumbbell Incline Biceps CurlSimilar exerciseMachine Biceps CurlSimilar exerciseBarbell CurlSimilar exerciseBand Standing Single Arm Biceps CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.