Step by step
- Standing, grip the EZ bar on the inner or outer bends, palms facing up.
- With your elbows by your sides, curl the bar up.
- Squeeze your biceps at the top.
- Lower slowly until your arms are straight.
Tip: A close grip works the long head of the biceps more; a wide grip, the short head.
Common mistakes
If you lean back, the weight is too heavy.
Keep them by your sides.
Straighten your arms at the bottom.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
EZ bar or straight bar?
The EZ bar is easier on the wrists; the straight bar puts your biceps in their strongest position. Use whichever feels right.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add eZ-bar curl to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.