10 Best EZ Barbell Seated Curls Alternatives for Limited Equipment

EZ Barbell Seated Curls are done seated with an EZ bar. Ranked closest by our scoring: the EZ Barbell Close Grip Preacher Curl, the Barbell Curls Lying Against An Incline and the Barbell Lying Preacher Curl.

EZ Barbell Seated CurlsWatch the EZ Barbell Seated Curls

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

How to Do EZ Barbell Seated Curls

The steps for EZ Barbell Seated Curls themselves, so you can judge how close each substitute below really is.

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

  1. Sit on a bench with your feet flat on the ground and your back straight.
  2. Hold the ez barbell with an underhand grip, palms facing up, and your hands shoulder-width apart.
  3. Rest your upper arms on your thighs, allowing the ez barbell to hang down in front of you.
  4. Keeping your upper arms stationary, exhale and curl the ez barbell upwards towards your shoulders.
  5. Pause for a moment at the top, squeezing your biceps.
  6. Inhale and slowly lower the ez barbell back to the starting position.
  7. Repeat for the desired number of repetitions.

The 10 Best EZ Barbell Seated Curls Alternatives

10 substitutes, ranked by how closely each one matches EZ Barbell Seated Curls 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 Barbell Close Grip Preacher CurlPlay demonstration

    1. EZ Barbell Close Grip Preacher Curl

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Ez-barbell
    How to perform it
    1. Sit on a preacher curl bench and place your upper arms on the pad, gripping the ez barbell with an underhand grip.
    2. Rest your triceps on the pad and fully extend your arms, keeping your back straight.
    3. Slowly curl the barbell towards your shoulders, contracting your biceps.
    4. Pause for a moment at the top, squeezing your biceps.
    5. 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 EZ Barbell Seated Curls
    • Primary muscle: biceps, the same as EZ Barbell Seated Curls
    • Equipment: free weights, the same as EZ Barbell Seated Curls
    • Body position: seated, the same as EZ Barbell Seated Curls
  2. Barbell Curls Lying Against An Incline

    2. Barbell Curls Lying Against An Incline

    99% match

    Biceps · Intermediate · Isolation

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

    • Barbell
    How to perform it
    1. Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
    2. While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.
    3. After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.
    4. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Movement: curl, the same as EZ Barbell Seated Curls
    • Primary muscle: biceps, the same as EZ Barbell Seated Curls
    • Equipment: free weights, the same as EZ Barbell Seated Curls
    • Body position: seated, the same as EZ Barbell Seated Curls
  5. Dumbbell Seated Bicep CurlPlay demonstration

    5. Dumbbell Seated Bicep 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. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
    2. Keep your back straight and your elbows close to your torso.
    3. Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
    4. Pause for a moment at the top, then inhale and slowly lower the dumbbells 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 EZ Barbell Seated Curls
    • Primary muscle: biceps, the same as EZ Barbell Seated Curls
    • Equipment: free weights, the same as EZ Barbell Seated Curls
    • Body position: seated, the same as EZ Barbell Seated Curls

Why You Might Need an EZ Barbell Seated Curls Alternative

You might substitute EZ barbell seated curls for several reasons: wrist pain from the bar angle, limited access to an EZ bar, elbow tendon issues, or the need for unilateral work to fix strength gaps. Changing the implement or grip alters the moment arm and shifts load between the biceps long head, short head, brachialis, and brachioradialis. For example, a neutral-grip hammer curl increases brachialis involvement while reducing wrist supination stress. Use cues such as keeping the torso upright and elbows fixed to preserve elbow flexion torque and avoid shoulder compensation when you choose a replacement.

EZ Barbell Seated Curls FAQ

What muscles does EZ Barbell Seated Curls work?

EZ barbell seated curls primarily load the biceps brachii (long and short heads) through elbow flexion and forearm supination. They also recruit the brachialis and brachioradialis, especially during heavier sets or partial supination.

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