The EZ bar—sometimes called the EZ curl bar—is one of the most underrated pieces of equipment in any gym. Its distinctive curved shape isn't just for looks; it's engineered to make arm training more effective and joint-friendly. Whether you're chasing bigger biceps or horseshoe triceps, mastering EZ bar exercises can accelerate your arm development while protecting your wrists and elbows.
This guide covers everything you need to know about EZ bar training: the best exercises, proper technique, and complete workout routines to build impressive arms.
Why Use an EZ Bar?
The EZ bar was invented to solve a problem: straight barbell curls can stress the wrists and elbows, especially at heavier weights or higher volumes. The curved design allows for a semi-supinated (angled) grip that aligns more naturally with how your wrists and forearms are structured.
Benefits of the EZ Bar
- Reduced wrist strain: The angled grip takes pressure off the wrist joint
- Lower elbow stress: Many lifters report less elbow discomfort compared to straight bar curls
- Multiple grip options: Inner and outer grip positions target muscles differently
- Versatility: Works for biceps, triceps, and even some shoulder and back exercises
- Manageable weight: Lighter than a standard barbell, making it ideal for arm isolation work
EZ Bar Weight
Standard EZ bars typically weigh between 15-25 pounds (7-11 kg). Olympic EZ bars that accept 2-inch plates weigh around 20-25 pounds. Always check your gym's specific bar if you're tracking weights precisely.
EZ Bar Bicep Exercises
1. EZ Bar Curl (Standard)
The bread-and-butter bicep exercise with the EZ bar.
How to perform:
- Stand with feet shoulder-width apart, holding the EZ bar with an underhand grip on the inner or outer angles
- Keep your elbows pinned to your sides throughout the movement
- Curl the bar up toward your shoulders, squeezing your biceps at the top
- Lower with control, stopping just short of full elbow extension to maintain tension
Pro tip: Use the inner grip to emphasize the outer (long) head of the biceps, or the outer grip to hit the inner (short) head and brachialis.
2. EZ Bar Preacher Curl
The preacher bench eliminates momentum and isolates the biceps completely.
How to perform:
- Adjust the preacher bench so your armpits rest at the top of the pad
- Hold the EZ bar with your preferred grip, arms extended down the pad
- Curl the bar up while keeping your upper arms pressed against the pad
- Lower slowly, fighting gravity the entire way down
Pro tip: Don't fully extend at the bottom—stop just before lockout to keep constant tension on the biceps.
3. EZ Bar Reverse Curl
Flipping your grip targets the brachialis and forearm extensors.
How to perform:
- Hold the EZ bar with an overhand (pronated) grip on the outer angles
- Keep your elbows at your sides and curl the bar up
- Focus on lifting with your forearms, not swinging with momentum
- Lower under control
Pro tip: Use lighter weight than regular curls—the forearm muscles are smaller and fatigue quickly.
4. EZ Bar Spider Curl
Performed on the vertical side of a preacher bench for maximum bicep stretch.
How to perform:
- Position yourself on the angled side of the preacher bench, chest against the pad
- Let your arms hang straight down holding the EZ bar
- Curl up, keeping your upper arms perpendicular to the floor
- Squeeze hard at the top, then lower slowly
5. EZ Bar Drag Curl
A unique curl variation that emphasizes the bicep peak.
How to perform:
- Hold the EZ bar with your standard curl grip
- Instead of curling forward, drag the bar up your body by driving your elbows back
- The bar should travel close to or touching your torso
- Squeeze at the top, then reverse the motion
EZ Bar Tricep Exercises
1. EZ Bar Skull Crusher
The classic tricep mass builder.
How to perform:
- Lie on a flat bench holding the EZ bar with arms extended above your chest
- Keeping your upper arms stationary, bend at the elbows to lower the bar toward your forehead
- Stop when the bar is just above your forehead or slightly behind your head
- Extend your elbows to press the bar back up, squeezing your triceps
Pro tip: Angle your arms slightly back (toward your head) rather than perfectly vertical to keep tension on the triceps throughout.
2. EZ Bar Overhead Tricep Extension
Stretches the long head of the triceps for complete development.
How to perform:
- Stand or sit holding the EZ bar overhead with arms extended
- Keep your upper arms close to your ears as you lower the bar behind your head
- Feel a deep stretch in your triceps at the bottom
- Extend back up without flaring your elbows
Pro tip: Perform seated with back support for stricter form.
3. EZ Bar Close-Grip Bench Press
A compound movement that builds tricep strength and mass.
How to perform:
- Lie on a flat bench and grip the EZ bar on the inner angles
- Unrack and hold the bar above your chest with arms extended
- Lower the bar to your lower chest, keeping elbows tucked
- Press back up, focusing on tricep contraction
4. EZ Bar Lying Tricep Extension (to Chest)
A variation that involves more shoulder movement for added stretch.
How to perform:
- Lie on a bench holding the EZ bar above your chest
- Lower the bar toward your chest by bending at the elbows and shoulders
- Press back up in a sweeping arc, extending your elbows fully
Other EZ Bar Exercises
EZ Bar Upright Row
Targets shoulders and upper traps with less wrist strain than a straight bar.
How to perform:
- Hold the EZ bar with a narrow overhand grip
- Pull the bar up toward your chin, leading with your elbows
- Keep the bar close to your body throughout
- Lower with control
EZ Bar Bent-Over Row
A back exercise that's easier on the wrists than straight bar rows.
How to perform:
- Hinge at the hips with knees slightly bent, holding the EZ bar
- Row the bar to your lower chest, squeezing your shoulder blades
- Lower under control and repeat
EZ Bar Workout Routines
Beginner EZ Bar Arm Workout
- EZ Bar Curl: 3 sets x 10-12 reps
- EZ Bar Skull Crusher: 3 sets x 10-12 reps
- EZ Bar Reverse Curl: 2 sets x 12-15 reps
Perform this routine 1-2 times per week as part of your overall program.
Intermediate EZ Bar Arm Workout
- EZ Bar Curl (inner grip): 3 sets x 8-10 reps
- EZ Bar Preacher Curl: 3 sets x 10-12 reps
- EZ Bar Skull Crusher: 3 sets x 8-10 reps
- EZ Bar Overhead Extension: 3 sets x 10-12 reps
- EZ Bar Reverse Curl: 3 sets x 12-15 reps
Advanced EZ Bar Arm Blaster
- EZ Bar Close-Grip Bench Press: 4 sets x 6-8 reps
- EZ Bar Curl (heavy): 4 sets x 6-8 reps
- EZ Bar Skull Crusher: 4 sets x 8-10 reps
- EZ Bar Spider Curl: 3 sets x 10-12 reps
- EZ Bar Drag Curl: 3 sets x 10-12 reps
- EZ Bar Overhead Extension: 3 sets x 10-12 reps
- EZ Bar Reverse Curl: 3 sets x 12-15 reps
Form Tips for EZ Bar Exercises
- Control the weight: Momentum steals gains—use a tempo you can control
- Full range of motion: Stretch and squeeze on every rep
- Elbow position: For curls, keep elbows stable; for skull crushers, slight backward angle is fine
- Grip width: Experiment with inner and outer grips to find what feels best
- Progressive overload: Add weight or reps over time—track everything
Common EZ Bar Mistakes
- Swinging: Using body momentum instead of arm strength
- Partial reps: Not fully extending or contracting
- Elbow flare: Letting elbows drift out during tricep exercises
- Going too heavy: Sacrificing form for weight—arms respond to quality reps
Track Your EZ Bar Progress
The EZ bar is a fantastic tool for building impressive arms while keeping your joints healthy. Master these exercises, progress gradually, and watch your arms grow.
Tracking your EZ bar workouts helps you see progress and know exactly when to increase weight. Log your sets, reps, and weights for every exercise to ensure you're consistently challenging your muscles.
Ready to build bigger arms? Easy Reps makes tracking your arm workouts simple and keeps all your exercise history in one place. Download it free and start logging your EZ bar sessions today.