10 Best Ez-barbell Wide-grip Biceps Curl Alternatives for Limited Gear

The Ez-barbell Standing Wide Grip Biceps Curl is done standing with an EZ bar. Ranked closest by our scoring: the Barbell Standing Wide Grip Biceps Curl, the Barbell Standing Wide-grip Curl and the Dumbbell Biceps Curl Reverse. Two harder versions, the EZ Barbell Reverse Grip Curl and the EZ Barbell Close-grip Curl, are listed below as progressions rather than swaps.

Ez-barbell Standing Wide Grip Biceps CurlWatch the Ez-barbell Standing Wide Grip Biceps 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 Standing Wide Grip Biceps Curl

The steps for the Ez-barbell Standing Wide Grip Biceps Curl itself, so you can judge how close each substitute below really is.

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

  1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands wider than shoulder-width apart.
  2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
  3. Curl the barbell up towards your shoulders by contracting your biceps.
  4. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Ez-barbell Standing Wide Grip Biceps Curl Alternatives

10 substitutes, ranked by how closely each one matches the Ez-barbell Standing Wide Grip Biceps 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. Barbell Standing Wide Grip Biceps CurlPlay demonstration

    1. Barbell Standing Wide Grip Biceps Curl

    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. Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands wider than shoulder-width apart.
    2. Keep your back straight and your elbows close to your torso.
    3. Exhale and curl the barbell up towards your shoulders, keeping your upper arms stationary.
    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 Standing Wide Grip Biceps Curl
    • Primary muscle: biceps, the same as the Ez-barbell Standing Wide Grip Biceps Curl
    • Equipment: free weights, the same as the Ez-barbell Standing Wide Grip Biceps Curl
    • Body position: standing, the same as the Ez-barbell Standing Wide Grip Biceps Curl
  3. Dumbbell Biceps Curl ReversePlay demonstration

    3. Dumbbell Biceps Curl Reverse

    98% 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 down and arms fully extended.
    2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    3. Continue to raise the dumbbells 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 Standing Wide Grip Biceps Curl
    • Primary muscle: biceps, the same as the Ez-barbell Standing Wide Grip Biceps Curl
    • Equipment: free weights, the same as the Ez-barbell Standing Wide Grip Biceps Curl
    • Body position: standing, the same as the Ez-barbell Standing Wide Grip Biceps Curl
  6. EZ Barbell Reverse Grip CurlPlay demonstration

    Progression

    6. EZ Barbell Reverse Grip Curl

    97% 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.
    2. Keep your elbows close to your torso and your upper arms stationary throughout the exercise.
    3. Curl the barbell upwards by contracting your biceps, while exhaling.
    4. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Slowly begin to bring the barbell back to the starting position as you inhale.
    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 Standing Wide Grip Biceps Curl
    • Primary muscle: biceps, the same as the Ez-barbell Standing Wide Grip Biceps Curl
    • Equipment: free weights, the same as the Ez-barbell Standing Wide Grip Biceps Curl
    • Body position: standing, the same as the Ez-barbell Standing Wide Grip Biceps Curl

Ez-barbell Standing Wide Grip Biceps Curl FAQ

What muscles does Ez-barbell Standing Wide Grip Biceps Curl work?

The exercise primarily targets the biceps brachii, with a bias toward the short head due to the wider grip. It also engages the brachialis and brachioradialis as elbow flexors; cue: keep elbows pinned to your sides to minimize shoulder involvement and maximize biceps activation.

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