Exercises with EZ-bar
9 exercises you can do with EZ-bar. Tap for technique and tips.
The EZ-bar's curved grip is no accident. It positions your wrists in a more neutral angle compared to a straight bar, reducing rotational stress on the wrist and elbow—and letting you handle more volume without compromising your joints.
This equipment guide covers 9 exercises: four for biceps, four for triceps, and one for chest. That's enough to build complete arms with steady progression over time, whether you're training for strength, hypertrophy, or a mix of both.
Biceps—Variation That Delivers Results
The classic choice is the EZ-bar curl, a reliable compound movement that works for most lifters. Want to ramp up the challenge? Try the EZ-bar curl with resistance bands, where the elastic tension increases throughout the top portion of the lift.
The spider curl stands out as one of the best isolation options you have—pressing your chest against an inclined bench eliminates body momentum, forcing your biceps to do all the work. To strengthen the front of your forearm, add the reverse preacher curl with barbell to your rotation.
Triceps—From Fundamentals to Details
For triceps, this equipment offers three distinctly different variations:
- EZ-bar close-grip press — the foundation movement for triceps volume
- Lying triceps press — classic pressing work in the horizontal plane
- Lying triceps press with close grip to chin — the variation that extends range of motion in the lower portion of the lift
- EZ-bar skull crusher — targets the long head of the triceps in a stretched position, delivering powerful muscle stimulus
The skull crusher deserves special mention: when your elbows are flexed behind your body and the bar lowers toward your forehead, the long triceps head reaches full stretch—one of the most effective positions for triceps growth.
Chest and Versatile Use
The equipment also includes bodyweight flyes, which primarily load the chest muscles. This is a reminder that the EZ-bar isn't solely an arm tool—it integrates into a broader training program as a complement to barbells and dumbbells.
Use the four biceps and four triceps exercises as a complete arm-training program, or blend individual movements into your existing session. Progression—adding weight, more reps, or shorter rest—is the key regardless of which exercises you choose.