Is it better to do curls with an EZ-bar or a straight bar? The truth is, there’s no one-size-fits-all answer. Your choice depends on several factors, including your physique goals, comfort level, and even how your arms respond to different grips. Some lifters like the straight bar for a stronger biceps squeeze, while others prefer the EZ-bar because it’s easier on the wrists and elbows. In reality, there’s room for both curl variations in your routine.
An EZ-bar has angled grips. The bends allow your wrists to stay in a more natural position during curls, reducing strain on the wrists and making it easier to handle weight. Straight bars, on the other hand, allow for greater supination, the rotation of the wrist that maximizes biceps activation. Many lifters prefer the EZ-bar because straight bars can sometimes cause discomfort in the wrists or elbows.
“Anytime you do an EZ-curl bar versus a straight bar, you’re going to stimulate different fibers. I think with a more cambered bar grip, you’re going to stimulate a little more of the brachialis, the forearm, where with the straight bar, you’re going to get more directly on the biceps,” says four-time Mr. Olympia Jay Cutler.
One study found that straight bar curls produced moderately higher biceps activation than EZ bar curls. Still, both have a place in an effective arm-training program. Alternating weekly between straight and EZ bars can help you target the biceps from multiple angles.
Performing curls with both bars at different times can also help you discover what feels best for your arms and keep your workouts fresh. Ultimately, the best bar is the one that allows you to train consistently and comfortably.
Related: Best Bicep and Back Workouts at Home: How to Build Muscle With Little or No Equipment
