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
Common Mistakes
Common mistakes content is coming soon.
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.