For biceps growth
For biceps growth, the two are close. Cable curl rates slightly higher: more stretch.
EZ-bar curl is easier to progress.
Both are good choices that train the biceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Cable Curl. Cables keep tension on the biceps through the whole curl, including the bottom where dumbbells unload.
EZ-Bar Curl. Heavy, simple biceps loading with a grip kinder to the wrists than a straight bar. Little stretch at the bottom.
For biceps growth, the two are close. Cable curl rates slightly higher: more stretch. EZ-bar curl is easier to progress. Both are good choices that train the biceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
About the same: both are easy to learn.
Cable curl needs a cable station, so for most people it’s a gym exercise. EZ-bar curl needs an EZ bar, so for most people it’s a gym exercise.
About the same: both rate Excellent for joint and recovery cost in our research rubric.