Standing EZ-Bar Curl

Primary: Biceps Brachii

Secondary: Brachialis, Brachioradialis, and Forearm Muscles

1. Get into the starting position. Stand upright with your feet hip-width apart and grip the EZ-bar with an underhand grip, using the angled sections that feel most comfortable. Let your arms hang naturally in front of your body.
2. Stabilize your body. Slightly bend your knees, engage your core, and keep your elbows close to your torso. Maintain a natural wrist position.
3. Perform the curl. Exhale as you smoothly bend your elbows, lifting the EZ-bar toward your upper chest. Avoid swinging your torso.
4. Return to the starting position. Inhale as you slowly lower the EZ-bar, maintaining control and avoiding sudden elbow extension.
5. Repeat the movement. Keep your shoulders down, your back in a neutral position, and your elbows close to your torso throughout the exercise.

Mistake 1: Swinging your torso and leaning backward while lifting the EZ-bar.

How to Fix: Reduce the weight, engage your core, and perform the curl smoothly without jerking or using your back for assistance.

Mistake 2: Moving your elbows forward and shrugging your shoulders during the curl.

How to Fix: Keep your elbows close to your torso and your shoulders down. Lift the EZ-bar by bending your elbows rather than moving your shoulders.

1. Straight-Bar Biceps Curls — A classic variation performed with your palms fully facing upward.
2. EZ-Bar Preacher Curls — Help limit shoulder movement and reduce torso swinging.
3. Close-Grip EZ-Bar Biceps Curls — Change your wrist position and the way the muscles are engaged.

Sets

3

Reps

10–12

Rest Between Sets

60–90 seconds