Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Biceps

EZ-Bar Curl

BarbellIsolationEasy to learn
Front
Back
Primary Secondary

Works

Biceps

Also forearms

You need

EZ bar

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Grip the angled part of the bar
  2. 2Elbows still
  3. 3Full stretch at the bottom

Most common mistake

Cutting the bottom third of each rep.

Watch a demo

Good for

  • Top 10 for biceps
  • Keeps the work on the target muscle
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Cable Curlvs Preacher Curlvs Incline Dumbbell Curl
A
For biceps
#5 of 19
See the full list →
Research
81
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 81
Target tensionExcellent
Loaded stretchFair
ProgressionExcellent
Low costExcellent

Heavy, simple biceps loading with a grip kinder to the wrists than a straight bar. Little stretch at the bottom.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SBayesian Cable CurlCable
  • SMachine Preacher CurlMachine
  • SIncline Dumbbell CurlDumbbell
  • APreacher CurlBarbell

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