Arms · EZ Bar
EZ Bar Bicep Curl
How to do the ez bar bicep curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- EZ Bar
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Stand upright with the EZ bar gripped at the outer angled sections, palms up. Curl the bar toward your shoulders while keeping your elbows tight. Squeeze at the top, then lower under control.
- 1Grip the EZ bar at the angled sections with palms up and curl the bar by bending your elbows; you should feel your biceps working
- 2Keep your elbows pinned to your sides and your wrists neutral throughout the movement
- 3Squeeze your biceps at the top and lower the bar slowly to feel the muscles lengthen under tension
Common mistakes
- Don't swing the bar or lean back to cheat the curl
- Avoid letting your elbows drift forward or flaring them out
- Don't involve your shoulders or back, isolate the movement in your biceps
Muscles worked
The ez bar bicep curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
EZ Bar Bicep Curl strength standards
See how your ez bar bicep curl ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM50 lb
Silvere1RM77.5 lb
Golde1RM112.5 lb
Platinume1RM147.5 lb
Diamonde1RM167.5 lb
Champione1RM185 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the ez bar bicep curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed April 2026.