10 Best Ez-bar Curl Alternatives for When You Can't Use an EZ-Bar

The Ez-bar Curl is done standing with an EZ bar. Ranked closest by our scoring: the Dumbbell High Curl, the Dumbbell Standing Biceps Curl and the Ez-bar Biceps Curl (With Arm Blaster). A harder version, the EZ Barbell Curl, is listed below as a progression rather than a swap.

Ez-bar Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Ez-bar Curl

The steps for the Ez-bar Curl itself, so you can judge how close each substitute below really is.

Biceps · Ez-barbell · Beginner · Isolation

  1. Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
  2. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
  3. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
  4. Then inhale and slowly lower the bar back to the starting position.
  5. Repeat for the recommended amount of repetitions.

The 10 Best Ez-bar Curl Alternatives

10 substitutes, ranked by how closely each one matches the Ez-bar Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell High CurlPlay demonstration

    1. Dumbbell High Curl

    99% match

    Biceps · Beginner · Isolation

    A good swap when you have dumbbells to work with, and it still works the biceps.

    • Dumbbell
    How to perform it
    1. Stand up straight with a dumbbell in each hand, palms facing forward.
    2. Keep your upper arms stationary and curl the dumbbells as high as possible while contracting your biceps.
    3. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Ez-bar Curl
    • Primary muscle: biceps, the same as the Ez-bar Curl
    • Equipment: free weights, the same as the Ez-bar Curl
    • Body position: standing, the same as the Ez-bar Curl
  3. EZ Barbell CurlPlay demonstration

    Progression

    3. EZ Barbell Curl

    99% match

    Biceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the biceps.

    • Ez-barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
    2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
    3. Exhale as you curl the barbell up towards your shoulders, contracting your biceps.
    4. Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Ez-bar Curl
    • Primary muscle: biceps, the same as the Ez-bar Curl
    • Equipment: free weights, the same as the Ez-bar Curl
    • Body position: standing, the same as the Ez-bar Curl
  4. Ez-bar Biceps Curl (With Arm Blaster)Play demonstration

    4. Ez-bar Biceps Curl (With Arm Blaster)

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Ez-barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
    2. Place your upper arms against the arm blaster, keeping them stationary throughout the exercise.
    3. Keeping your elbows close to your body, exhale and curl the barbell up towards your shoulders.
    4. Pause for a moment at the top, squeezing your biceps.
    5. Inhale and slowly lower the barbell back to the starting position, fully extending your arms.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Ez-bar Curl
    • Primary muscle: biceps, the same as the Ez-bar Curl
    • Equipment: free weights, the same as the Ez-bar Curl
    • Body position: standing, the same as the Ez-bar Curl
  5. Barbell Biceps Curl (With Arm Blaster)Play demonstration

    5. Barbell Biceps Curl (With Arm Blaster)

    99% match

    Biceps · Beginner · Isolation

    A good swap when you have a barbell to work with, and it still works the biceps.

    • Barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
    2. Place your upper arms against the arm blaster, keeping your elbows close to your torso.
    3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    4. Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly begin to lower the barbell back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Ez-bar Curl
    • Primary muscle: biceps, the same as the Ez-bar Curl
    • Equipment: free weights, the same as the Ez-bar Curl
    • Body position: standing, the same as the Ez-bar Curl

Ez-bar Curl FAQ

What muscles does Ez-bar Curl work?

The Ez-bar curl primarily targets the biceps brachii (both long and short heads), with the brachialis and brachioradialis assisting. Keep elbows stationary and supinate the wrists at the top to maximize biceps peak and reduce forearm substitution.

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