Strength Training · Bodybuilding
Fixed EZ-Bar Curl
The fixed EZ-bar curl is a standing biceps exercise using a preloaded angled bar. Its tilted grips let you curl with your palms turned slightly inward rather than fully upward.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Grasp matching angled sections of the bar about shoulder-width apart, with your palms facing mostly upward.
- Lift the bar clear of the rack.
- Stand with your feet hip-width apart, holding the bar in front of your thighs.
- Bend your elbows to curl the bar toward your shoulders.
- Lower the bar under control until your arms are straight.
Form cues
- Keep your ribs over your hips
- Exhale as you curl
- Keep your shoulders relaxed
Common mistakes
- Swinging the bar upwardUse a lighter bar so you can lift without driving through your hips or knees.
- Pushing your elbows forwardKeep your upper arms beside your torso instead of reaching forward to lift the bar higher.
- Bending your wristsKeep your knuckles aligned with your forearms throughout the curl.
Safety
An overly heavy bar or abrupt lowering can strain your wrists or elbows. A slipping bar can strike your feet, especially during a rushed return to the rack.
- Check the labeled weight before lifting; fixed bars may have large jumps between sizes.
- End the set when you can no longer control the descent.
- Place the bar fully into its rack supports before releasing your grip.
If gripping or curling causes wrist or elbow pain, choose a pain-free alternative or seek advice from a physiotherapist before adding weight.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Fixed EZ-Curl Barbell
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min
Choose a weight that leaves you able to perform about two more clean reps at the end of each set.