Arm Blaster EZ-Bar Curl
In SetGrip: EZ-Bar Curl (Arm Blaster)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Pairing the EZ-bar's angled grips with an arm blaster gives you the strictest two-hand curl you can do standing, with less wrist strain than the straight-bar version. The plate stops your elbows from sliding back as you fatigue, which is the main way lifters unload the biceps mid-set.
How to do the Arm Blaster EZ-Bar Curl
- Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- Place your upper arms against the arm blaster, keeping them stationary throughout the exercise.
- Keeping your elbows close to your body, exhale and curl the barbell up towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the barbell back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without ez bar
Frequently asked questions
What muscles does the Arm Blaster EZ-Bar Curl work?
The Arm Blaster EZ-Bar Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Arm Blaster EZ-Bar Curl good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Arm Blaster EZ-Bar Curl with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Arm Blaster EZ-Bar Curl?
If you cannot do the Arm Blaster EZ-Bar Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Arm Blaster Dumbbell Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Arm Blaster EZ-Bar Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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