About this exercise
A seated biceps curl performed with an EZ-bar. The angled grip of the EZ-bar reduces wrist and elbow stress compared to a straight bar, allowing focused biceps and brachialis development in a stable seated position.
EZ Barbell Seated Curls
Step by step instructions, muscle activation and variants for the EZ Barbell Seated Curls.
EasyBiceps
How to Perform
- Sit on the edge of a flat bench with feet flat on the floor
- Hold the EZ-bar with an underhand grip at the angled inner grips, shoulder-width apart
- Let your arms hang fully extended, keeping your elbows close to your torso
- Curl the bar upward by contracting your biceps until your forearms are vertical
- Squeeze the biceps at the top of the movement
- Lower the bar slowly back to the starting position under control
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Biceps
Secondary
Outer forearm
About the EZ Barbell Seated Curls
The EZ Barbell Seated Curls is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
