35 exercises
The Best 35 EZ Bar Exercises with Videos & Tips
Explore EZ barbell exercises designed with an angled grip to reduce wrist and elbow stress. Each movement features HD video guidance and biomechanical cues to help you target arm muscles with improved joint comfort and reduced strain.
Frequently Asked Questions
Why use an EZ bar instead of a straight barbell?
The EZ bar's angled grip places your wrists in a semi-supinated position (between fully palms-up and neutral), which reduces strain on your wrist joints and forearm tendons. This makes curls and extensions more comfortable, especially at heavier loads. If you experience wrist or forearm pain during straight bar curls, switching to an EZ bar usually solves the problem immediately.
Does the EZ bar work the biceps differently than a straight bar?
Slightly. The semi-supinated grip of the EZ bar shifts a small amount of work from the biceps brachii to the brachialis and brachioradialis compared to the fully supinated grip of a straight barbell. However, the difference in muscle activation is minor; the main advantage is joint comfort, not a fundamentally different training stimulus. Use whichever feels better on your wrists.
How heavy is an EZ bar?
Standard EZ curl bars weigh between 5–7 kg (11–15 lb), depending on the manufacturer. Olympic EZ bars (with rotating sleeves for Olympic plates) are heavier, typically 10–12 kg (22–26 lb). Always weigh your gym's EZ bar or ask staff so you can accurately track your lifts, as the difference between bars can be significant when calculating total load.
