10 Best EZ Barbell Curl Alternatives for Home Gyms

The EZ Barbell Curl is done standing with an EZ bar. Ranked closest by our scoring: the Ez-bar Biceps Curl (With Arm Blaster), the Barbell Biceps Curl (With Arm Blaster) and the Dumbbell Biceps Curl.

EZ Barbell CurlWatch the EZ Barbell Curl

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

How to Do the EZ Barbell Curl

The steps for the EZ Barbell Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Ez-barbell · Intermediate · Isolation

  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.

The 10 Best EZ Barbell Curl Alternatives

10 substitutes, ranked by how closely each one matches the EZ Barbell 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.

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

  1. Ez-bar Biceps Curl (With Arm Blaster)Play demonstration

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

    99% match

    Biceps · Beginner · Isolation

    Pick this when you want an easier 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. 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 Barbell Curl
    • Primary muscle: biceps, the same as the EZ Barbell Curl
    • Equipment: free weights, the same as the EZ Barbell Curl
    • Body position: standing, the same as the EZ Barbell Curl
  2. Barbell Biceps Curl (With Arm Blaster)Play demonstration

    2. 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 Barbell Curl
    • Primary muscle: biceps, the same as the EZ Barbell Curl
    • Equipment: free weights, the same as the EZ Barbell Curl
    • Body position: standing, the same as the EZ Barbell Curl
  3. Dumbbell Biceps CurlPlay demonstration

    3. Dumbbell Biceps 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 and arms fully extended.
    2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    3. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly begin to lower the dumbbells back to the starting position.
    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 Barbell Curl
    • Primary muscle: biceps, the same as the EZ Barbell Curl
    • Equipment: free weights, the same as the EZ Barbell Curl
    • Body position: standing, the same as the EZ Barbell Curl

EZ Barbell Curl FAQ

What muscles does EZ Barbell Curl work?

The EZ bar curl primarily targets the biceps brachii (long and short heads) and secondarily the brachialis and brachioradialis. To feel these muscles working, keep elbows fixed at your sides and supinate the wrist through the concentric while controlling the eccentric.

Can I build muscle without doing EZ Barbell Curl?

Yes, you can build comparable biceps size using dumbbell, cable, machine, or bodyweight variations combined with progressive overload. Focus on full range of motion, controlled eccentrics, and matching intensity (sets, reps, and load); cue: slow the lowering phase to increase time under tension.

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