WhatWorksWhat.
Biceps

EZ-bar Curl

Same as a barbell curl, with happier wrists.

Complexity · Lowhypertrophybeginner+EZ bar
Check Your Form
  • Biceps
  • Biceps - Inner biceps
  • Biceps - Outer biceps
  • Forearms
  • Outer biceps
  • Inner biceps
  • Underneath biceps
  • Forearm peak

PrimarySecondary

What it hits

Parts of the target muscle.

  • Outer biceps

    Hit

    Long head - recruited more with elbows behind the body.

  • Inner biceps

    Hit

    Short head - recruited more with elbows in front of the body.

  • Underneath biceps

    Not hit

    Brachialis - pushes the bicep up. Loves neutral grip.

  • Forearm peak

    Not hit

    Brachioradialis - recruited with pronated or hammer grip.

The movement

Get it right, not roughly right.

Optimal form

9:54· Jeff Nippard

How To Build Huge Biceps: Optimal Training Explained

Full extension

Top contraction

Hands on the inner bends of the EZ-bar, semi-supinated. Elbows pinned to ribs, curl with no body english. Lower in two seconds.

Common mistakes

  • Going too wide on the outer bends - that's a reverse curl position.
  • Using the hips to launch the bar.

Where you should feel it

Same as a barbell curl, with happier wrists.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains biceps. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Wide-grip EZ curl

    Outer bends, supinated.

    90% on target

    On target

    Short head bias.

  • Reverse-grip EZ curl

    Pronated.

    30% on target

    Off target

    Forearms + brachioradialis.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Wrist Flexor Stretch

    Arm extended in front, palm up. Use the other hand to pull the fingers down and back toward the body. Elbow stays locked. 30s per side.

    ForearmsBiceps

  • Wrist Extensor Stretch

    Arm extended, palm DOWN. Pull the back of the hand down and toward the body. 30s per side. Cheap fix for cranky elbows after pulling days.

    Forearms

  • Biceps Doorway Stretch

    Stand in a doorway. Place a palm flat on the door frame at shoulder height, fingers up, thumb pointing away. Rotate the chest away from the wall to feel a stretch down the front of the upper arm. 30s per side.

    BicepsChestFront delts

Coach note

If straight-bar curls flare your wrists or elbows, this is the same exercise with the friction removed.