How to do the EZ Barbell Seated Curls
BicepsEZ-BarIntermediate
The EZ barbell seated curl removes momentum from the equation, forcing your biceps to do every ounce of work through a clean, controlled range of motion. Master this movement and you build the kind of dense, peak bicep development that standing variations often let you cheat your way past.
Add this to my personalized plan →Muscles worked
Primary
Biceps
Secondary
BrachialisForearms
Step-by-step
- Sit upright on a bench, feet flat on the floor, and grip the EZ-bar at the angled inner grips with a supinated wrist position.
- Pin your elbows firmly against your sides and brace your core before initiating any movement.
- Curl the bar in a smooth arc toward your upper chest, squeezing the biceps hard at the top without letting your elbows drift forward.
- Lower the bar under full control over two to three seconds until your arms are nearly straight, then immediately begin the next rep without resting at the bottom.
Common mistakes
- Rocking the torso back to help the bar up — eliminate this by keeping your lower back flat against an upright bench or consciously bracing your abs throughout every rep.
- Letting the elbows slide forward at the top — this shifts tension to the front deltoid, so focus on keeping elbows anchored at your sides even at peak contraction.
- Rushing the lowering phase and letting gravity drop the bar — the eccentric is where significant muscle damage and growth stimulus occur, so own the descent with a deliberate slow tempo.
Pro tip — At the top of each rep, actively supinate your wrists slightly outward against the angled grip to maximize bicep peak contraction before you begin lowering, a small adjustment that meaningfully increases recruitment of the short head.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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