Best EZ Bar Exercises for Arms and Upper Body

The EZ bar (also called a curl bar) is a shorter barbell with angled grips. Many lifters use it for curls, skullcrushers, and close-grip pressing because the semi-supinated hand position feels kinder on the wrists and elbows than a straight bar — while still letting you load plates and track progression.

This guide highlights well-established EZ-bar exercises you can open in the exercise library, plus a simple accessory session. For a broader browse-by-equipment view, see the EZ Barbell Exercises hub. It is general fitness guidance — not personalized coaching or medical advice. Use the linked exercise pages for setup cues.

Why train with an EZ bar

EZ bars shine when you want:

Wrist-friendlier curls and extensions than a straight barbell for many elbows and wrists
Clear progressive overload with small plate jumps on arm accessories
Stable bilateral loading when dumbbells feel awkward for skullcrushers or preacher curls
Compact upper-body options for close-grip presses, light overhead work, and reverse-grip rows

They are not a full replacement for a straight Olympic bar on heavy squats, conventional deadlifts, or competition-style bench. Keep straight-barbell compounds as the backbone of a strength plan when you can, then use the EZ bar for arm volume and joint-friendlier accessories. Prefer dumbbells for unilateral work? See Best Dumbbell Exercises for Strength and Muscle. Prefer cables for constant tension? See Best Cable Exercises for Strength and Muscle. Broader arm context: Best Arm Exercises for Strength and Muscle. Still choosing compounds vs isolations? See Compound vs Isolation Exercises Explained.

EZ bar basics before you load up

Use the angled grip that keeps wrists neutral — do not force a straight-bar angle on an EZ bar
Load plates evenly and use collars; see How to Load a Barbell and the Plate Loading Calculator (same math as a straight bar: (target − bar − collars) ÷ 2 per side)
Keep elbows fairly still on curls; avoid swinging the torso for momentum
On skullcrushers and extensions, control the eccentric and stop short of elbow pain
Choose loads you can finish with about 1–3 reps in reserve on working sets (roughly RPE 7–9). See How to Use RPE for Working Sets
Stop a set if you feel sharp elbow, wrist, or shoulder pain — lighten the load, shorten range, or switch to dumbbells/cables

Biceps: curls, preacher, spider, and reverse grips

EZ Barbell Curl and EZ-bar Biceps Curl — default standing curl; elbows by the sides, bar path under control
EZ Barbell Close-grip Curl — narrower grip option when you want more peak elbow flexion
EZ-Barbell Standing Wide Grip Biceps Curl — wider grip variation for a different biceps feel
EZ-Barbell Standing Preacher Curl and Close Grip Preacher Curl — pad-supported curls that reduce cheating with the hips
EZ Barbell Spider Curl — chest-supported curl that keeps the upper arms from swinging
EZ-bar Drag Bicep Curl — drag-style curl; keep the bar close to the torso
EZ Barbell Reverse Grip Curl — pronated grip for brachialis/forearm emphasis; use lighter loads than your standard curl

Prefer a straight bar for heavy curls when wrists allow? See Barbell Curl inside Best Barbell Exercises for Strength and Muscle. Prefer dumbbell or cable finishers? See Best Dumbbell Exercises for Strength and Muscle and Best Cable Exercises for Strength and Muscle.

Triceps: skullcrushers, extensions, and close-grip presses

EZ-Barbell Lying Triceps Extension and EZ Bar California Skullcrusher — classic lying extensions; lower with control toward the forehead or just behind it
EZ Barbell Seated Triceps Extension — seated overhead/extension option when a flat bench is busy
EZ Barbell Incline Triceps Extension and EZ Barbell Decline Triceps Extension — angle changes for a different stretch/lockout feel
EZ Bar Standing French Press — standing overhead extension; brace the trunk and avoid flaring the ribs
EZ-bar Close-Grip Bench Press — compound triceps press; keep the elbows tucked and the bar path stable
EZ Barbell JM Bench Press — hybrid press/extension accessory; start light and own the groove before chasing load

Pressing context beyond arm finishers: Best Chest Exercises for Strength and Muscle. Prefer dips or pushdowns instead? See Best Bodyweight Exercises for Strength and Muscle and Best Cable Exercises for Strength and Muscle.

Upper-body extras: rows, presses, and light core

EZ Bar Reverse Grip Bent Over Row — underhand bent-over row that often loads the biceps with the back
EZ-Bar Standing Overhead Press and EZ-bar Seated Close grip Shoulder Press — compact overhead options when a full Olympic bar feels long for the space
EZ Barbell Anti Gravity Press — optional shoulder accessory; keep loads moderate
EZ-Bar Reverse Crunch — light loaded reverse-crunch option; prefer control over heavy plates

Prefer heavier horizontal pulls and presses with a straight bar? See Best Back Exercises for Strength and Muscle and Best Shoulder Exercises for Strength and Muscle. Core finishers beyond the EZ bar: Best Core Exercises for Strength and Stability.

Sample EZ-bar arm accessory session

Use this after main compounds (bench, row, squat, etc.) 1–2× per week, or as a short arms block on an upper day. Rest about 60–120 seconds between sets. Keep most working sets around RPE 7–8 with the RPE & Rest Calculator.

Order	Exercise	Sets × reps
1	EZ-bar Close-Grip Bench Press or EZ-Barbell Lying Triceps Extension	3 × 6–10
2	EZ Barbell Curl	3 × 8–12
3	EZ Barbell Seated Triceps Extension or EZ Bar California Skullcrusher	2–3 × 8–12
4	EZ-Barbell Standing Preacher Curl or EZ Barbell Spider Curl	2–3 × 8–12
5	Optional: EZ Barbell Reverse Grip Curl or EZ Bar Reverse Grip Bent Over Row	2 × 10–15

Want the compounds that come before this block? See Best Barbell Exercises for Strength and Muscle, Push/Pull/Legs Split Explained, or Upper/Lower Split Explained. Beginners still building a first plan: How to Start Lifting Weights and 5x5 for Beginners.

How to progress

Own the grip and elbow path before adding load
Add a small plate jump when you hit the top of the rep range with 1–3 reps in reserve
Add a set (toward 3–4 hard sets) before chasing awkward ranges of motion
Rotate curl or extension variations every few weeks if elbows feel beat up — spider/preacher vs standing, lying vs seated
Keep weekly hard sets for biceps and triceps in a sensible band for recovery (often roughly 6–12+ hard sets per muscle across the week when hypertrophy is the goal — see How Many Sets and Reps Should You Do)

Estimate heavier compound working weights with the One-Rep Max Calculator. Progress the big lifts with Progressive Overload for Beginners.

Programming tips

Place EZ-bar arm work after heavy presses and pulls so fatigue does not steal your main lifts
Match hard pressing volume with pulling volume across the week
Pair training with enough protein using the Protein Intake Calculator
Prefer a straight barbell for squat/hinge/press strength? See Best Barbell Exercises for Strength and Muscle
Prefer dumbbells or cables for arm finishers? See Best Dumbbell Exercises or Best Cable Exercises
Prefer machines when free weights are busy? See Best Leverage Machine Exercises or Best Smith Machine Exercises
Browse by region: Arm Exercises hub, Train for Muscle Gain

Limitations

“Best” EZ-bar lists are not personal programs; joint history and coaching matter
An angled bar does not guarantee pain-free elbows — load, volume, and technique still matter
Form cues here are high-level — open each library entry for exercise-specific guidance
Heavy competition-style strength work still belongs on a straight bar for most lifters
If you have an elbow, wrist, or shoulder injury history, get clearance from a qualified professional before starting a new program

New to library pages? See How to Read Exercise Instructions on This Site.