How to Perform the Wide-Grip Ez Bar Standing Barbell Curl

The wide-grip Ez bar standing barbell curl is an effective exercise for toning your biceps. In addition, this exercise works your upper arms and can help to develop a more sculpted look.

The wide grip version of this exercise increases the range of motion, which helps to engage the bicep muscles. First, let’s look at how to perform this exercise correctly.

Equipment Needed to Perform the Wide Grip Ez Bar Standing Barbell Curl

You will need access to an Ez bar and a free weight bench for this exercise. An Ez bar is a curved, bent bar designed to minimize strain on your wrists while exercising. You will also need enough weight plates (and collars) to add the desired resistance for your workout. Make sure you are using a weight appropriate for your fitness level; if you are new to lifting weights, start with lighter weights first and build up as needed.

How To Do The Wide Grip Ez Bar Standing Barbell Curl

Start by standing in front of the free-weight bench with your feet shoulder-width apart and the Ez bar resting on top. Next, grasp the Ez bar with both hands in a wide grip position, with each hand gripping either side of the ends of the Ez bar. Keep your elbows close against your sides throughout this exercise; do not let them flare away from your body as you move through each rep.

Lift the ez bar off the bench until it reaches shoulder height, engaging all of the muscles in both arms as you lift it toward your chest area. Make sure that throughout this part of the exercise, your shoulders stay relaxed and down away from your ears; don’t let them creep up towards them as you lift!

Lower back down again in a controlled manner until the ez bar returns to its starting position above the free weight bench below you. Make sure that during this part of the movement, you keep tension on your biceps, so they remain engaged at all times!

Sets and Reps

Complete 3 – 6 sets for 10-15 reps of the wide-grip Ez bar standing barbell curl. Also, rest for 1 – 2 minutes between sets. Use progressive overload to increase the weight lifted once you master the exercise gradually.

Also, use a periodization plan to focus on strength, muscle growth, and endurance periodically as you develop your arms.


Do not forget about proper form when performing the wide-grip Ez bar standing barbell curl! It’s essential to use good posture when doing this type of exercise—you don’t want any injuries due to incorrect form or improper technique!

Also, always keep correct alignment throughout each repetition while focusing on engaging all muscle groups involved throughout the entire movement pattern when performing this type of bicep curl variation!

Remember not to lock out elbows at endpoints—this can also lead to injury, so ensure that there is always a slight bend present, even when fully extending arms upward or downward during repetitions!

Finally, focus on breathing correctly when performing these curls—inhale through the nose while lowering weight and exhale through the mouth while lifting—this will help ensure proper oxygenation occurring throughout the entire routine, which can lead to better performance results over time too!

The Final Word How to Perform the Wide Grip Ez Bar Standing Barbell Curl

The wide-grip Ez bar standing barbell curl effectively works out your biceps and tones them up for a more sculpted look.

By following these tips, you can ensure that you get the maximum benefit from this exercise without risking injury due to poor form or technique errors, along with paying attention to details such as breathing patterns.

With practice and dedication, those upper arm muscles will soon look great! If you or someone you know is considering bodybuilding, share this article on Facebook or Twitter so that others can learn more about building muscle.

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By Terry Clark

Terry Clark, M.S. is a math professor, certified fitness trainer, nutritionist, bodybuilding coach, writer, and fitness enthusiast. Terry loves working out, math, music, chess, cooking, writing, and teaching.

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