The best curl bar exercises target your biceps, triceps, shoulders, and back—delivering real results with less wrist strain than a straight bar. Whether you’re building muscle or boosting strength, curl bar (EZ bar) workouts are proven to be more joint-friendly and effective for fuller arm development. If you want powerful arms, safe training, and variety in your workouts, learning these curl bar moves is essential. This guide covers the top EZ bar exercises, up-to-date programming, common mistakes, and tips—all based on current fitness research and expert recommendations. Let’s get started and unlock your muscle gains!
Why Use a Curl Bar?
What Makes the EZ Bar Special?
- Ergonomic Grip: The angled design allows a semi-neutral grip, reducing wrist and elbow strain (Strength Warehouse USA, 2024).
- Better Muscle Activation: Studies show the curl bar enhances activation of your brachialis and forearm muscles for better arm growth (Lift Vault, 2024).
- Versatile Use: Ideal for curls, extensions, rows, presses, and more—suitable for all fitness levels.
- Compact & Accessible: Lighter and easier to handle, perfect for home or commercial gyms.
Recent Update: In 2024, several commercial gym brands updated their equipment standards to include EZ bars as default for arm stations, citing safety and joint comfort.
14 Best Curl Bar (EZ Bar) Exercises
- Standing EZ Bar Curl
How: Stand tall, grip the bar with hands at the outer bends, curl up while keeping elbows locked.
Benefits: Maximizes biceps tension, easier on wrists than straight bars. - Preacher Curl
How: Arms on a preacher bench, curl the bar up slowly.
Benefits: Full biceps isolation, great for strict form. - Reverse Curl
How: Use an overhand (pronated) grip to curl the bar.
Benefits: Hits forearms and brachioradialis hard. - Spider Curl
How: Chest against an incline bench, curl the bar straight up.
Benefits: Peak contraction for biceps. - Arm-Blaster Curl
How: Use an arm blaster to keep elbows still, curl for biceps peak.
Benefits: Extreme isolation, no momentum. - Skull Crusher (Lying Triceps Extension)
How: Lying down, lower the bar to your forehead, then extend.
Benefits: Targets triceps long head, safer on wrists. - Overhead Triceps Extension
How: Seated or standing, press bar overhead, lower behind head.
Benefits: Great stretch for all triceps heads. - JM Press
How: Hybrid between a close-grip bench and skull crusher.
Benefits: Powerful for triceps, easier on wrists. - Upright Row
How: Pull bar straight up toward your chin, elbows out.
Benefits: Hits traps and rear delts. - Front Raise
How: Lift bar straight in front of body to shoulder height.
Benefits: Strengthens front delts, grip-friendly. - Bent-Over Row
How: Hinge at hips, pull bar toward stomach.
Benefits: Works upper back, biceps, and rear delts. - Close-Grip Bench Press
How: Grip inside shoulder-width, lower bar to chest, press up.
Benefits: Chest and triceps builder. - Incline EZ Bar Curl
How: Sit on incline bench, curl bar for deeper stretch.
Benefits: Big stretch, full biceps activation. - Decline EZ Bar Pullover
How: Lying on a decline bench, pull bar from behind head to above chest.
Benefits: Targets lats, chest, and triceps.
Sources: PowerliftingTechnique.com, 2025, Lift Vault, 2024, Steel Supplements, 2024
Best Curl Bar Workouts (With Rep Schemes)
Strength Routine (Lower Reps, Heavier Weight)
- EZ Bar Curl: 3 sets x 4–6 reps
- Bent-Over Row: 3 x 4–6
- Skull Crusher: 3 x 6–8
- Close-Grip Bench Press: 3 x 4–6
Hypertrophy Routine (Muscle Growth, Moderate Reps)
- Preacher Curl: 3 x 8–12
- Overhead Triceps Extension: 3 x 8–12
- Upright Row: 3 x 8–12
- Spider Curl: 3 x 10–15
Arm Superset (Pump & Definition)
- Reverse Curl + Skull Crusher: 4 x 12–15 (no rest between)
- Arm-Blaster Curl + JM Press: 3 x 10–12
Programming Tips:
- Warm up before every session.
- Focus on slow, controlled movements—especially lowering phase.
- Train arms 2–3 times per week for best results.
Curl Bar Training Tips & Common Mistakes
- Don’t Swing: Keep elbows at your sides, don’t use body momentum.
- Full Range of Motion: Extend fully and contract hard on every rep.
- Choose the Right Grip: EZ bar reduces joint pain—if you feel discomfort, adjust grip width.
- Progress Gradually: Add weight or reps only when you can keep strict form.
See GQ Fitness Expert Advice for form tips.
Frequently Asked Questions
Are Curl Bar Exercises Good for Beginners?
Yes! The ergonomic design is ideal for learning proper form and minimizing risk of injury.
Can You Build Muscle with Only an EZ Bar?
Absolutely. Many lifters build impressive arms using only a curl bar and basic plates.
What’s the Average Price of a Curl Bar?
- Standard EZ Curl Bar: $45–$85 (2024 pricing, Garage Gym Reviews).
- Olympic EZ Bar: $90–$200, depending on brand and finish.
- Pro Tip: Always check for warranties and knurling comfort.
Conclusion
Curl bar exercises are a must for stronger, fuller arms with less joint pain. By following these proven moves and routines, you’ll build muscle, improve strength, and avoid injury. Pick your favorite exercises, train consistently, and don’t forget to track your progress.