15 Curl Bar Exercises & Workouts to Sculpt and Strengthen Your Arms

As a personal trainer with over seven years in the trenches, I believe that the curl bar, also known as the EZ bar, is one of the most overlooked training equipment.

A study published in PeerJ found a higher biceps brachii and brachioradialis activation during the EZ bar curl compared to the dumbbell curl. (1)

The straight barbell can help activate the biceps, but it’s not the most effective tool for people with limited wrist, elbow, and shoulder mobility. The curl bar’s design puts your hands in a semi-supinated position, alleviating joint stress.

Contrary to what most people think, the curl bar is not just an arm training equipment. It can be used to train your entire body.

In this article, I’ll uncover the 15 most effective curl bar exercises for sculpting a stronger and more aesthetically appealing physique. I’ll also share detailed instructions, workout plans, and tips for maximum results.

5 Bicep Exercises with Curl Bar

Add the following five exercises to your exercise regimen for building jacked arms:

1. EZ-Bar Bicep Curl

The EZ-bar bicep curl is the most basic curl bar exercise. The curl bar offers two gripping positions. Use the inside grip to bias the long (outer) bicep head or the outside grip to target the short (inside) bicep head.

How To:

1. Stand upright while holding the EZ-bar with a narrow supinated grip.
2. Keeping your upper arms pinned to your sides, flex your elbows to lift the barbell to your shoulder level.
3. Pause at the top and contract your biceps in the fully shortened position.
4. Lower the bar with a slow and controlled rep tempo.
5. Repeat for recommended reps.

2. Curl Bar Preacher Curl

The EZ-bar preacher curl is an incredibly effective exercise for targeting the biceps peaks. Following a full range of motion is crucial for bicep and tricep exercises to maximize muscle fiber stimulation.

How To:

1. Adjust the seat of the preacher bench so your armpits rest on top of the bench’s arm pad.
2. Place the back of your upper arms flat against the arm pad.
3. Grab the EZ-bar with a narrow supinated grip.
4. Slowly lower the barbell until your elbows are almost fully extended.
5. Flex your elbows to lift the barbell until your lower arms are almost perpendicular to the floor.
6. Hold the isometric contraction for a second.

3. EZ-Bar Drag Curl

Drag curls are among the most underrated bicep exercises. In this exercise, the bar is in constant contact with your body throughout the range of motion. Lifters prioritizing hypertrophy should stay in the 8-12 rep range. (2)

How To:

1. Stand upright with a hip-width stance and grab the bar with a wide underhand grip.
2. The bar should be resting against your thighs at the starting position.
3. While keeping the bar in contact with your body, drive your elbows behind the midline and toward the ceiling to lift the bar to your upper abdomen level.
4. Hold at the top of the range of motion (ROM).

4. Curl Bar Spider Curl 

Spider curls are among my favorite exercises for isolating the biceps. I usually program them toward the end of my clients’ workouts to ensure they end with a muscle-ripping pump. The unique line of pull of this exercise biases the bicep peaks.

How To:

1. Set an incline bench at an 80-degree angle. Never set the bench lower than the 70-degree mark, as this leads to greater upper back engagement.
2. Place your chest flat against the back pad and position your feet wider than shoulder-width apart.
3. Your arms should be perpendicular to the floor at the starting position.
4. While keeping your elbows pinned, curl the bar until it is at shoulder level.
5. Slowly lower the bar to the starting position.

5. EZ-Bar Isometric Hold

In contrast to popular opinion, you don’t always have to move heavy weight to build muscle. Isometric holds can be as effective at promoting hypertrophy and strength gains as isotonic exercises. (3)

How To:

1. Load an EZ-bar with an appropriate weight.
2. Grab the bar with a supinated grip and stand with a shoulder-wide stance.
3. While keeping your elbows pinned to your sides, curl the bar so your lower arms are just above parallel to the floor.
4. Hold this position for as long as possible, ideally between 10-20 seconds.

5 Triceps Exercises with Curl Bar

I love the EZ-bar as its gripping positions alleviate joint strain and allow for a more extended range of motion, leading to greater target muscle activation. Here are the five curl bar tricep exercises that should be a part of your training regime:

6. Curl Bar Skull Crusher

Many of my clients find the EZ-bar skull crushers significantly more comfortable on their wrists than the straight-bar variation. This exercise is a complete tricep builder with a bias on the long tricep head.

How To:

1. Lie supine on a flat bench with your feet planted on the floor.
2. Grab the EZ bar with a wide overhand grip.
3. Extend your arms so they are perpendicular to the floor.
4. Keeping your upper arms steady, slowly lower the bar until it is a few inches from your head.
5. Reverse the motion to return to the starting position.
6. Contract your triceps in the fully extended position.

7. Close-Grip EZ Bar Bench Press

The close-grip bench press is one of the most effective compound tricep exercises for building muscle size and strength. The cambered bar is much more comfortable on your wrists and shoulders.

How To:

1. Lie on your back on a flat bench while holding an EZ-bar with a narrow overhand grip.
2. The bar should be placed across your chest at the starting position.
3. Extend your arms and contract your triceps while keeping your elbows tight to the sides.
4. Pause and contract your triceps in the fully shorted position.
5. Return to the starting position with a slow and controlled ROM.

8. EZ-Bar Overhead Tricep Extension

This is another excellent exercise for loading the long tricep head. The EZ bar’s different grip options really come in handy for tricep exercises. I recommend using a narrow grip on this exercise, as it can result in a deeper target muscle stretch and contraction.

How To:

1. Sit on a utility bench while holding an EZ-bar with a narrow overhand grip at your shoulder level.
2. Lift the bar overhead so your arms are perpendicular to the floor.
3. Keeping the elbows pinned, slowly lower the bar toward the back of your neck by flexing your elbows.
4. Pause in the fully stretched position for a second.
5. Contract your triceps and extend your elbows to return to the starting position.
6. Consciously think about pressing your upper arms into your head during the eccentrics and concentrics for greater long tricep head stimulation.

9. Curl Bar JM Press

The JM press is an advanced exercise that requires some practice to master. Beginners should try this exercise with an empty EZ-bar until they have drilled the exercise movement mechanics.

How To:

1. Lie on your back on a flat bench while holding a curl bar with a narrow overhand grip against your chest.
2. Extend your elbows and position the bar in line with your forehead.
3. Flex your elbows and drive them toward your ribcage to lower the bar toward your chin.
4. Pause at the bottom.
5. Drive your elbows forward and extend them to return to the starting position.

10. EZ-Bar Floor Press

I prefer the curl bar floor press when I want to go heavy while limiting shoulder and chest engagement. The limited range of motion of this exercise loads the triceps effectively.

How To:

1. Lie on the floor while holding an EZ-bar with an overhand grip.
2. Bend your knees and plant your feet flat on the ground.
3. Keep your elbows close to your torso. In the starting position, your upper arms should rest on the floor.
4. Drive the curl bar toward the ceiling by extending your elbows.
5. Your arms should be perpendicular to the floor at the top of the range of motion.
6. Slowly lower the bar to the starting position.

5 Curl Bar Exercises For Overall Strength and Muscle Gains

Besides the biceps and triceps exercises, the curl bar can be employed in the following movements:

11. EZ-Bar Upright Row

The ergonomic hand position of the curl bar lowers the strain on the shoulders and traps during upright rows.

How To:

1. Stand tall with a hip-width stance while holding a curl bar with a narrow overhand grip.
2. Lift the bar by driving your elbows toward the ceiling and the midline.
3. Stop when the upper arms are in line.
4. Slowly return to the starting position.

12. Curl Bar Bent-Over Row

Using a curl bar in bent-over rows can help you achieve a much deeper lat contraction as it offers an extended range of motion compared to the straight bar.

How To:

1. Stand erect while holding a cambered bar with a narrow underhand grip against your thighs. Assume a shoulder-wide stance.
2. Flex your knees slightly and hinge at the hips to lower your torso toward the floor so it is at 45 degrees.
3. Pull the bar toward your belly button by driving your elbows behind the midline. Avoid flaring your arms on concentrics to maximize lat stimulation.
4. Pause and contract the target muscles in the fully shortened position.
5. Slowly lower the bar to the starting position.

13. EZ-Bar Front Raise

Front raises are an incredibly effective exercise for building the anterior deltoids. I prefer using a wide underhand grip on the EZ curl bar for this exercise, as it eliminates the role of grip strength and better loads the target muscles.

How To:

1. Grab a curl bar with a wide underhand grip.
2. Stand upright with a hip-width stance while holding the bar against your thighs.
3. Brace your core and lift the bar to your shoulder level while maintaining slight elbow flexion.
4. Pause at the top of the ROM.
5. Slowly return to the starting position.

14. Curl Bar Squat

I program curl bar squats into beginners’ exercise regimes after they have mastered the air squats. The curved center of the EZ bar also prevents the bar from digging into the traps, making the training experience comfortable.

How To:

1. Stand erect with a hip-width stance with a curl bar placed on your bar across your shoulders and turn your toes out slightly.
2. Keeping your chest proud, flex your ankles, knees, and hips to lower into a squat.
3. Go as deep as your mobility allows.
4. Reverse the motion to return to the starting position.

15. EZ-Bar Romanian Deadlift

Holding a cambered bar can make a world of difference to your grip strength. It allows you to focus on the target muscles (glutes and hamstrings) while performing this exercise.

How To:

1. Stand tall with a hip-width stance while holding a curl bar with a wide overhand grip against your thighs.
2. Slowly lower the bar toward the floor by driving your glutes backward and hinging at the hips.
3. Go as low as you comfortably can. The bar should ideally be at your mid-shin level at the bottom.
4. Pause in the fully stretched position.
5. Explode back to the starting position.

3 Curl Bar Workouts

Here are three curl bar-exclusive workouts that you can try:

EZ-Bar Bicep Workout

Use a slow and controlled rep tempo and focus on contracting the biceps with each rep.

Exercise	Sets	Reps
Wide-Grip Curl Bar Bicep Curl	3	8-12
Close-Grip Curl Bar Preacher Curl	3	8-12
Close-Grip Spider Curl	3	8-12
Wide-Grip Drag Curl	3	8-12
Close-Grip Isometric Hold	3	10-20 seconds

EZ-Bar Tricep Workout

Employ slow eccentrics and pause in the fully shortened position with each rep for better muscle contractions.

Exercise	Sets	Reps
Wide-Grip Skull Crusher	3	8-12
Narrow-Grip EZ-Bar Bench Press	3	8-12
Close-Grip Overhead Tricep Extension	3	8-12
Close-Grip JM Press	3	8-12
Wide-Grip Floor Press	3	8-12

EZ-Bar Full-Body Workout

Try this workout for full-body strength and muscle development:

Exercise	Sets	Reps
Curl Bar Squat	3	8-12
Curl Bar Upright Row	3	8-12
Curl Bar Floor Press	3	8-12
EZ-Bar Bent-Over Row	3	8-12
Close-Grip JM Press	3	8-12
Wide-Grip Bicep Curl	3	8-12

Considerations While Choosing a Curl Bar

Not all curl bars are created equal. Here are the things you must consider while choosing a curl bar for your home gym:

Size and Weight of the Bar

Curl bars usually measure 47 to 75 inches and weigh between 16 and 35 pounds. You could also get rackable curl bars, but there isn’t much utility to them.

While purchasing an EZ bar, try bars of different sizes to determine which works best for you.

Angle of the Curls

Some bars have steeper, sharper curls than others. Avoid bars with a ‘U’ shape in the center, as they tend to dig into your hands during curling exercises. Favor bars that have a smooth ‘W’ shape.

Spin on the Bar

Ensure that the curl bar has spinning sleeves, as this increases comfortability in a lift and lowers the strain on your wrist, elbow, and shoulder joints. Always check the bar’s warranty to see if it covers the bearings.

Conclusion

Adding curl bars to your exercise regimen can help build bigger and stronger biceps and triceps. Their unique shape can also help you achieve greater ROM on exercises like bent-over rows and floor presses.

Add the three curl bar workouts listed in this exercise to your training regimen to maximize muscle stimulation while limiting joint strains.

If you have any questions about the EZ-bar, drop them in the comments below, and I’d be happy to help!

References

1. Marcolin, G., Panizzolo, F. A., Petrone, N., Moro, T., Grigoletto, D., Piccolo, D., & Paoli, A. (2018). Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl. PeerJ, 6, e5165. https://doi.org/10.7717/peerj.5165
2. Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021;9(2):32. Published 2021 Feb 22. doi:10.3390/sports9020032
3. Zou Z, Morimoto N, Nakatani M, Morinaga H, Takai Y. Effects of Different Isometric Training Programs on Muscle Size and Function in the Elbow Flexors. Int J Environ Res Public Health. 2023;20(5):3837. Published 2023 Feb 21. doi:10.3390/ijerph20053837

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