EZ Bar Curl
The EZ Bar Curl is a foundational bicep exercise that uses a curved barbell to target the arms while reducing strain on the wrists. It allows for heavy loading to build muscle mass in the biceps and forearms.
Iridium programs this movement to hit your specific bicep volume targets, automatically adjusting for fatigue accumulated from compound pulls in your 7-day history. Instead of focusing on 1RM strength, the logic prioritizes RPE and volume load to drive hypertrophy within your set repetition range. This ensures direct arm stimulation without exceeding the Maximum Recoverable Volume for your pulling chain.
Form Cues
- Grip the angled curves of the bar with palms facing up
- Tuck your elbows tight against your ribcage throughout the set
- Squeeze your biceps hard at the top of the curl
- Lower the weight slowly and under control for a full stretch
- Keep your torso upright and engage your core
- Don't swing your hips to generate momentum
- Don't let your elbows flare out or drift forward
- Don't cut the range of motion short at the bottom
- Don't lean back excessively as you lift the weight
- Don't curl your wrists inward at the top of the movement
Common Mistakes
- Using excessive momentum or body sway
- Lifting elbows forward to rest at the top
- Performing partial reps without full extension
- Selecting a weight that is too heavy to control
- Locking the knees during the set
Muscles Worked
This exercise primarily targets the biceps brachii (both long and short heads) to build arm size and strength. The semi-supinated grip provided by the EZ bar specifically engages the brachialis and brachioradialis in the forearms effectively, while the ergonomic angle significantly reduces stress on the wrist joints compared to a straight barbell.
Primary
Secondary
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