One Move For Big Biceps: The EZ Bar Curl

If you want to build those biceps fast, then try the EZ Bar Curl. Use this exercise with any of the following methods and watch your upper arms grow!

There are a number of exercises that are available to train every muscle group so it can get confusing which movements you should do. The intention with this article is to make things a little easier on you because this feature is going to cover one movement that should be a staple in your biceps routine.

We all want big biceps. The first image that comes to mind when talking about muscles is flexing your upper arm to see how big the peak is. Obviously you want to make that peak bigger or you wouldn't be reading this right now. You also want to use an exercise that has been proven to work.

The EZ Bar Curl is just that. Champions from every era have used it and it is used by many people in the fitness community today. It is a staple in a lot of biceps routines and you should be doing it if you are not already.

How To Do The EZ Bar Curl

EZ-Bar Curls

Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position. While keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.

Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a second and squeeze the biceps hard. Then inhale and slowly lower the bar back to the starting position. This is one repetition. Repeat for the recommended amount of repetitions.

If you need further instruction on how to do this movement, you can see a video guide at the Exercise Database.

Why The EZ Bar Curl?

According to many experts, including IFBB bodybuilder Bob Cicherillo, the EZ Bar is better than a straight bar because the way you grip it puts both your wrists and elbows in a more natural position than a straight bar. If you have had previous arm injuries and had to go to physical therapy then the therapist probably told you the same thing.

If you are new to training then save yourself aches and pains later and start using the EZ bar now. Make sure you are using proper form and you don't use a weight that is so heavy you must cheat or swing to lift it.

Great Routines With EZ Bar Curl

It wouldn't be right to give the exercise and no way to implement it into a routine. That is why there are a few workouts included to help you use this exercise as best as possible to ensure you make great gains in the upper arm area.

5 Sets Of 5 For Strength Gains

This is a classic routine that has been passed around in gyms all around the world. 5 sets of 5 reps with 1-minute rest in between each set. It does not get more basic than that. The fact is regardless of how basic it is it works. If you are a beginner and looking for strength as well as mass then this routine will be right up your alley. Make sure you are going heavy without sacrificing form. Once you finish the 5th set you are done with biceps training

5 Sets Of 5 Exercise


How do you superset with only one exercise? That is simple. Change your grip. Once you finish doing your set with the wide grip immediately place the bar down to you can switch to a closer grip and curl that way. These supersets add intensity to your training and cuts down on time since you are doing the sets without rest in between.

Supersets Exercises

I Go, You Go

This is a good one if you have a partner and like a friendly competition. You pick a weight that is light to moderate. You start by doing 10 reps and immediately pass the bar to the partner so he can do 10 reps. Your partner then passes it back to you so you can do 9 reps.

Once you finish pass it back so your partner can do 9 reps. This pattern continues as you rotate back and forth you do one less rep than before until you both do a single rep.

This is where it gets good. You do as many reps as possible until you hit failure. Then you pass it back to your partner who will then do as many as possible. Both of you have already done 55 reps (10+9+8+7+6+5+4+3+2+1) so neither of you will get many. Whoever gets the most reps on the last set without cheating wins. If you are the second person don't stop if you win. Keep going until you hit failure and make sure the contest wasn't even close.

I Go/You Go Exercise
  • EZ-Bar Curl EZ-Bar Curl EZ-Bar Curl
    11 sets of 10,9,8,7,6,
    5,4,3,2,1, with minimal rest

The Alternative To I Go, You Go

If you want to try this and do not have a partner, do your reps and then count the number of seconds equal to the reps you did in that set.

I Go/You Go Alternative
  • EZ-Bar Curl EZ-Bar Curl EZ-Bar Curl
    10 reps followed by 10 seconds rest,
    9 reps followed by 9 seconds rest

Dramatic Transformation Principle

Kris Gethin's unique training system is getting a lot of attention and it is for good reason. It is intense and it works. This workout is short but intense so do NOT take it lightly. DTP is a great way to build strength, size and definition in those guns. You start with a weight you can do for 50 reps. Add some weight and rest for 45 seconds.

Your next set is for 40 reps. Next is 30, then 20, 10 and finally 5 reps. That would be enough but you don't want big biceps. You want huge biceps so you are only halfway home.

You then do 5 more reps and after each rest period strip a little weight and go back the other way. So it would then be 10, 20, 30, 40 and 50 again. You rest for 45 seconds in between each set so you will be getting a cardio benefit as well as tearing down those muscle fibers.

Dramatic Transformation Principle Exercise
  • EZ-Bar Curl EZ-Bar Curl EZ-Bar Curl
    12 sets of 50,40,30,20,5,
    5,10,20,30,40, 50 reps 45 seconds rest each set


Although it is only one movement the EZ Bar Curl is so versatile it is almost impossible not to make gains from it. Try each of these routines for a few weeks or cycle them so you can keep making them biceps bigger and stronger.