Can I use a straight bar instead of an EZ bar?

Yes, the Barbell Concentration Curl uses the same setup with a straight bar. A study of trained men doing standing curls found similar biceps and brachioradialis activity with a straight bar and an EZ bar, so the choice mostly comes down to which grip feels better on your wrists.

Will this exercise build a bigger biceps peak?

Not in particular. The shape of the peak depends largely on genetics and overall biceps size, and with the upper arms angled forward this curl keeps the long head of the biceps in a shortened position, so it builds the biceps as a whole rather than the peak specifically.

Should I do this at the start or end of my workout?

It works well near the end of your workout as a finishing or burnout movement.

How is this different from the dumbbell concentration curl?

Here both hands hold one EZ bar and each upper arm braces against its own thigh, while the Dumbbell Concentration Curl works one arm at a time. The dumbbell version lets the wrist turn fully palm-up and stops the stronger arm from taking over, while the EZ bar version trains both arms at once with a more comfortable wrist angle.

Should I hold the inner or outer bends of the EZ bar?

Use the inner bends. A close grip keeps the bar between your knees so both upper arms can stay braced against your thighs, while a wider grip on the outer bends tends to pull the elbows away from the legs.

EZ Bar Concentration Curl

What Is the EZ Bar Concentration Curl?

EZ Bar Concentration Curl is an isolation exercise that primarily targets the biceps brachii and also engages the brachialis and brachioradialis. It is an intermediate-level exercise that emphasizes strict form and muscle contraction.

This variation uses an EZ bar instead of a straight barbell or dumbbell, which allows for a more comfortable wrist angle. The slightly angled grip reduces wrist strain, making it a preferred option for lifters who experience discomfort with straight bars.

Both hands hold one bar on a close grip, and each upper arm braces against the inside of the same-side thigh while the torso leans forward. That seated, braced position takes momentum out of the lift and keeps the work on the elbow flexors, which makes it a good exercise for building the mind-muscle connection with slow, controlled reps. Because the two arms share one bar, the stronger arm can quietly do more of the work, so lifters who want to even out a side-to-side difference are better served by the one-arm Dumbbell Concentration Curl.

The exercise fits best late in an arm or upper-body session, after heavier curls such as the EZ Bar Curl, where moderate loads and higher reps suit it better than heavy sets. Lifters who are new to curling should first get comfortable with the standing EZ Bar Curl or the Dumbbell Curl before moving to this stricter, braced version.

Muscles Worked

MuscleActivation

Biceps Brachii: Primary
Brachialis: High
Brachioradialis: Medium
Flexor Carpi Radialis: Low
Flexor Carpi Ulnaris: Low

Instructions

Sit on the end of a flat bench with your feet planted wider than hip-width and an EZ bar on the floor between your feet.
Lean your torso forward from the hips and grip the inner bends of the bar with an underhand grip, hands close together.
Rest the back of each upper arm, just above the elbow, against the inside of the same-side thigh.
Let the bar hang between your knees with your arms nearly straight.
Keeping your upper arms still against your thighs, curl the bar up toward your face by bending at the elbows.
Stop when your forearms are close to vertical and squeeze the biceps briefly without lifting the elbows off your thighs or leaning back.
Lower the bar slowly along the same path until your arms are nearly straight again.
Repeat for the desired number of repetitions, then set the bar down between your feet.

Common Mistakes

Elbows not supported
Letting the elbows drift away from your thighs reduces isolation and compromises form.
Using too much weight
Heavy loads often lead to cheating and reduce the effectiveness of the exercise.
Jerking the bar
Using momentum to lift the bar takes tension off the biceps and increases injury risk.
Incomplete curl
Not curling all the way up or down shortens the range of motion and limits muscle engagement.
Leaning back to finish the rep
Sitting up, shrugging or levering the elbows off the thighs to get the bar up shifts the work away from the biceps.
Dropping the bar at the bottom
Letting the bar fall into the bottom position loads the biceps tendon suddenly at the front of the elbow.

Injuries

EZ Bar Concentration Curl is a low risk exercise when performed with proper technique.

The most common issues arise from using excessive weight or poor elbow support, which can strain the elbow joint or biceps tendon. The tendon at the front of the elbow is most vulnerable when a heavy bar is lowered suddenly or allowed to drop into the bottom position, so lower every rep under control and stop with the arms nearly straight rather than letting the bar pull the elbows into a hard lockout. Leaning forward over a rounded back for long sets can also tire the lower back, so hinge from the hips and sit up between sets.

Thanks to the EZ bar's angled grip, wrist stress is lower than with straight bar curls. However, lifters with existing elbow or tendon issues should start with lighter weight and ensure full control throughout each rep. If the bar still bothers the wrists or elbows, the Dumbbell Hammer Curl trains the same muscles with a neutral grip, and lifters who need more support can use the EZ Bar Preacher Curl.

Stop the set if you feel sharp pain at the front of the elbow or in the wrist. A sudden pop at the elbow followed by pain, bruising or weakness when bending the elbow or turning the palm up needs prompt medical assessment.

Overview

Primary Focus: Biceps
Equipment: Ez bar and bench
Modality: Strength
Difficulty: Intermediate

Alternative Exercises

Frequently Asked Questions

Q: Can I use a straight bar instead of an EZ bar?: Yes, the Barbell Concentration Curl uses the same setup with a straight bar. A study of trained men doing standing curls found similar biceps and brachioradialis activity with a straight bar and an EZ bar, so the choice mostly comes down to which grip feels better on your wrists.
Q: Will this exercise build a bigger biceps peak?: Not in particular. The shape of the peak depends largely on genetics and overall biceps size, and with the upper arms angled forward this curl keeps the long head of the biceps in a shortened position, so it builds the biceps as a whole rather than the peak specifically.
Q: Should I do this at the start or end of my workout?: It works well near the end of your workout as a finishing or burnout movement.
Q: How is this different from the dumbbell concentration curl?: Here both hands hold one EZ bar and each upper arm braces against its own thigh, while the Dumbbell Concentration Curl works one arm at a time. The dumbbell version lets the wrist turn fully palm-up and stops the stronger arm from taking over, while the EZ bar version trains both arms at once with a more comfortable wrist angle.
Q: Should I hold the inner or outer bends of the EZ bar?: Use the inner bends. A close grip keeps the bar between your knees so both upper arms can stay braced against your thighs, while a wider grip on the outer bends tends to pull the elbows away from the legs.