FitCi
EZ-Bar Curl is an isolation exercise for the biceps: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: forearms, brachialis. Equipment: barbell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Grip the EZ bar at the angled grip points where your hands find a natural angle.
- Stand tall, fix your elbows at your sides, and keep your core braced.
- Raise the bar toward your shoulders by bending your forearms under control.
- Squeeze your biceps at the top and hold briefly.
- Slowly lower the bar back to the starting position, fully extending your elbows.
Coaching tip
The angled grip reduces the strain on your wrists; squeeze at the top.
Caution
Skip this move or ask a professional first if you have pain or an injury in: elbow. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- Same muscle, different equipment: Dumbbell Biceps Curl, Hammer Curl, Incline Dumbbell Curl
More biceps exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.