Supinated EZ Bar Curl: How to, Benefits, and Exercise Guide

wide grip barbell curls and spider curls

The supinated EZ barl curl can help you grow your biceps more than other curl variations with less wrist discomfort. 

Developing arm strength and size is a crucial element of your bodybuilding journey. Key muscle groups to target for increased arm growth include the biceps, triceps, and brachialis. The standard bicep curl is a fantastic exercise for effective bicep training, while variations such as the supinated EZ bar curl can expedite your progress and yield notable gains.

The supinated EZ bar curl is an exercise to build muscle mass and strength in your arms. When training your biceps, using the right equipment can yield results faster than performing many reps with the heaviest load. According to this study, using a supinated grip (palm facing up), like with this exercise, is great for activating your biceps (1)

While the EZ bar curl is similar to the standard bicep curl, it has significant differences and benefits. This exercise will pump up your biceps, especially when you do it with proper form. This exercise guide discusses the benefits of the supinated EZ bar curl, how to do it properly, and other great bicep-building exercises.

Techniques and Muscles Worked

The supinated EZ bar curl is an isolation exercise that significantly works on one muscle group — the biceps. However, this exercise also stimulates the brachialis and brachioradialis to a small degree. The supinated EZ bar curl requires elbow flexion to activate the biceps while using the other muscles as stabilizers. 

You can also hold the EZ bar with a pronated grip (palms facing down). This will engage more of your forearms. However, as shown earlier, using a supinated grip induces muscle growth in your biceps. Below is a step-step-step guide highlighting how to do supinated EZ bar curls properly.

  1. Stand straight with your feet at shoulder width distance apart.
  2. Load up and hold your EZ bar at waist level with your palms facing up. This is your starting position.
  3. Slowly raise the bar towards your shoulder and pause while squeezing your biceps at the top.
  4. Slowly return the bar to the starting position to complete the rep.
  5. Repeat for as many reps as you desire. 


Curls are great for your arms, but the supinated EZ bar curl has additional benefits. Research shows that the EZ bar curl is more effective at building your biceps than dumbbell curls (2). Below are other key benefits that you’ll get when you add this exercise to your routine.

Increased Bicep Muscle Mass

The study above shows that this exercise stimulates the biceps more than other curls. This is because it has a longer range of motion, which puts the muscles under tension for longer. When performing this exercise, your arm position also transfers much more of the resistance to the biceps. 

Greater Range of Motion

Compared to curls with barbells, the supinated EZ bar curl has a greater range of motion. This results from the shape of the bar and your wrist position when using it. Because of this, you can target your biceps better when using the EZ bar.

Elbow Stability

The supinated EZ bar curl also recruits the brachialis and brachioradialis. These muscles, along with your biceps, play a role in the biomechanics of your elbows. Doing this exercise means strengthening the muscles in that movement, which leads to more stability. Strong elbow extensors are important in most upper body movements. 

Less Wrist Pain 

Using the EZ bar in a supinated position puts your wrists and arms in a more natural position as you lift, reducing the risk of injury and discomfort. This allows you to exercise more effectively to engage the targeted muscles. 

Supinated EZ Bar Curl Alternatives

dumbbell curls

The supinated EZ bar curl is a great exercise to add to your training. However, it’s always best to vary your exercises to avoid hitting a plateau. Here are some other curls that you can use to make your arm day more interesting.

Supinated Dumbbell Curl

The supinated dumbbell curl is a great exercise for increasing the size and strength of your biceps. It’s the version that is most commonly known as the bicep curl. To do this exercise, you use the same form as the supinated EZ bar curl but switch out the bar for dumbbells. Dumbbells will isolate each biceps better. 

Supinated Barbell Curl

The supinated barbell curl is another variation that also works on your biceps. To do this exercise, you grab the barbell using a supinated grip at a distance that is slightly greater than shoulder width. Be wary of the potential increase in wrist discomfort with the straight bar. 

Supinated Resistance Band Curl 

You can also do a supinated curl with resistance bands. This is ideal for those who want to work out at home or train their biceps while traveling. You’ll need to attach your resistance bands to strong support to do this movement, or you can put them under your feet. 


What muscles does the supinated EZ bar curl work?

The supinated EZ bar curl is an isolation exercise focusing on your biceps. However, it recruits other muscles in your forearms as stabilizers. For a more detailed breakdown, check the guide above. 

What do supinated curls work?

Supinated curls work on your biceps and increase their strength and size. Research shows that the position of your wrist during these curls is great for activating this particular muscle.

What are the benefits of EZ curls?

Studies show that EZ curls are better than dumbbell curls at building biceps. They’re also easier on your wrists and less likely to cause injuries. This guide lists more benefits of using an EZ bar for your curls. 

Follow us on Instagram, Facebook, and Twitter for more exercise guide benefits! 


  1. Brown, J. M., Solomon, C., & Paton, M. (1993). Further evidence of functional differentiation within biceps brachii. Electromyography and clinical neurophysiology, 33(5), 301–309.
  2. Marcolin, G., Panizzolo, F. A., Petrone, N., Moro, T., Grigoletto, D., Piccolo, D., & Paoli, A. (2018). Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl. PeerJ, 6, e5165.
Terry Ramos
As a personal trainer and writer, Terry loves changing lives through coaching and the written word. Terry has a B.S. in Kinesiology and is an ACSM Certified Personal Trainer and ISSA Certified Strength and Conditioning Specialist. He enjoys playing music, reading, and watching films when he's not writing or training.