Exercise guide
EZ-Barbell Standing Wide Grip Biceps Curl
- Intermediate
- Isolation
- Rep-based
- Upper arms
The wide grip EZ-bar curl specifically targets the short (inner) head of the biceps, helping to build bicep thickness and width. The angled bar reduces strain on the wrists compared to a straight bar, allowing for a more comfortable and focused contraction.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and a slight bend in your knees for stability.
- Grasp the EZ-bar on the outermost angled grips using an underhand (supinated) grip.
- Retract your shoulder blades and keep your chest upright to maintain a neutral spine.
- Start with the bar resting against your thighs and your arms fully extended.
How to do it
- Exhale and curl the bar toward your shoulders by flexing the elbows, keeping your upper arms pinned to your ribcage.
- Contract your biceps forcefully at the top of the movement for a one-second pause.
- Inhale and slowly lower the bar back to the starting position using a controlled 2-3 second tempo.
- Stop just short of full elbow lockout at the bottom to maintain constant tension on the biceps.
Form checklist
- Keep your elbows locked at your sides; do not let them flare out or drift forward.
- Avoid swinging your torso or using momentum from your hips to lift the weight.
- Maintain a neutral wrist position, avoiding excessive flexion or extension.
- Keep your head neutral and gaze forward throughout the set.
Pro tips
- Focus on the mind-muscle connection by imagining you are trying to squeeze your forearms into your biceps.
- Apply outward pressure against the bar as you curl to further emphasize the short head of the biceps.
Make it harder
- Add a 3-second eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.
- Perform '1.5 reps' by curling to the top, lowering halfway down, curling back to the top, and then lowering all the way.
Frequently asked
- What muscles does the ez-barbell standing wide grip biceps curl work?
- The ez-barbell standing wide grip biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the ez-barbell standing wide grip biceps curl?
- The ez-barbell standing wide grip biceps curl uses ez barbell and weight plate.
- Is the ez-barbell standing wide grip biceps curl good for beginners?
- The ez-barbell standing wide grip biceps curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.