The EZ Bar Biceps Curl is a beginner EZ-bar curl that primarily trains the biceps. It is useful for training elbow flexion and adding direct biceps work.
Primary muscles
biceps
Secondary muscles
None
Equipment
ez_bar
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
biceps
Secondary muscles
None
THE MOVEMENT
How to perform
Stand tall with the EZ-bar in front of the thighs.
Keep the upper arm mostly still and brace the torso.
Curl by bending the elbow until the biceps are shortened without driving the elbow forward.
Lower under control to a full, comfortable arm position.
IRONYOU / CORE
Core cues
Keep the upper arm mostly still while the forearm moves.
Control the lowering phase instead of dropping the weight.
Use a grip and load that let you finish the rep without swinging.
STAY SHARP
Common mistakes
Driving the elbows forward and turning the curl into a shoulder movement.
Swinging the torso to get the weight moving.
Cutting the bottom position short to use more load.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: total external load. Public value: total load.
EZ Bar Biceps Curl Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as total load.
EZ Bar Biceps Curl estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
26.8 kg
35.5 kg
44.2 kg
62.3 kg
60 kg
29.7 kg
39.3 kg
49 kg
69.1 kg
70 kg
32.3 kg
42.8 kg
53.3 kg
75.1 kg
80 kg
34.7 kg
45.9 kg
57.2 kg
80.6 kg
90 kg
36.8 kg
48.8 kg
60.7 kg
85.6 kg
100 kg
38.8 kg
51.3 kg
63.9 kg
90.1 kg
110 kg
40.5 kg
53.7 kg
66.8 kg
94.2 kg
120 kg
42.1 kg
55.8 kg
69.4 kg
97.8 kg
EZ Bar Biceps Curl Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as total load.
EZ Bar Biceps Curl estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
14.5 kg
19.2 kg
24 kg
33.8 kg
50 kg
19.4 kg
25.7 kg
31.9 kg
45 kg
60 kg
22.4 kg
29.7 kg
36.9 kg
52.1 kg
70 kg
24.3 kg
32.2 kg
40 kg
56.4 kg
80 kg
25.5 kg
33.7 kg
42 kg
59.2 kg
90 kg
26.2 kg
34.7 kg
43.2 kg
60.9 kg
100 kg
26.6 kg
35.3 kg
43.9 kg
61.9 kg
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
KEEP EXPLORING
Variations
Related variations: Single Arm Dumbbell Biceps Curl, Single Arm Cable Biceps Curl, and Dumbbell Biceps Curl.
Choose the version that matches your equipment, joint comfort, and the movement you can repeat consistently.
EARLY ACCESS
Track EZ Bar Biceps Curl in IronYou.
Keep your last session, progress and next target with you when you train.