The angled shaft is what sets an EZ curl bar apart from a straight bar. It reduces how far the forearms need to rotate into a fully supinated position, allowing the hands to sit at a slightly more neutral angle instead.
For many lifters, that makes curls and tricep extensions feel more comfortable at the wrists and elbows, particularly as the load or training volume increases.
Curls are the best-known use, but the bar is equally useful for preacher curls, reverse curls, skull crushers and overhead extensions.
One detail is easy to overlook: EZ bars do not have a standard unloaded weight. Depending on the design, the difference can be several kilograms.
How much does an EZ bar weigh?
Weight is not the only difference. Length, grip diameter and sleeve length also vary between models. The three Strength Shop variants in this comparison weigh 6.7 kg, 12 kg and 13 kg.
| EZ curl bar | Weight | Length | Diameter at grip | Loadable area |
|---|---|---|---|---|
| EZ Olympic Curl Bar | 6.7 kg | 120 cm | 25.4 mm | 18.5 cm |
| Thick EZ Olympic Curl Bar | 13 kg | 120 cm | 50 mm | 20 cm |
| Riot EZ Curl Bar | 12 kg | 135 cm | 28 mm | 26 cm |
If training is being logged properly, the bar weight needs to be included. Moving from the 6.7 kg standard bar to the 12 kg Riot adds 5.3 kg before any plates are changed. On a curl, that is already a substantial jump.
The unloaded weight also affects how easily smaller progressions can be made. A lighter bar gives more room at the lower end of the loading range, while a heavier bar starts every set from a higher base weight.
What the angled grip changes
During a straight-bar curl, the forearms rotate into full supination, with the palms facing upwards. The bends in an EZ bar allow a slightly more neutral hand position.
For many lifters, that feels less restrictive through the wrists and forearms. The difference can become more noticeable during higher-volume arm sessions, where the same grip is repeated across several hard sets.
Straight-bar curls remain a useful option if the position feels comfortable. The EZ bar gives another way to load the same basic movement without fixing the hands in quite the same position.
EZ bar curls
For a standing EZ bar curl, grip the angled sections of the bar and keep the wrists firm. Start with the arms almost fully extended, then curl the bar by bending at the elbows while keeping the upper arms relatively still.
A small amount of natural body movement is normal when a hard set approaches failure. The exercise starts to lose its purpose when the hips and shoulders are providing most of the momentum.
Control the lowering phase as well. Keeping the descent steady makes it easier to repeat the same movement from one rep to the next and usually removes the need to chase unnecessarily heavy loads.
EZ bar preacher curls
A preacher bench makes it much harder to use momentum. With the upper arms supported, there is less opportunity to help the bar upwards with the hips or shoulders.
That makes preacher curls particularly useful for lifters whose position starts to break down towards the end of standing curl sets.
Keep the bottom of the rep under control. The arms can move towards extension, but the weight should not simply drop into the end position. Lower the bar smoothly, maintain tension and curl back up from a position that still feels controlled.
Reverse EZ bar curls
Turning the grip over changes the emphasis of the exercise.
Reverse curls place more demand on the forearms and make grip strength a bigger part of the set. The working weight will usually be lower than for a standard curl.
Keep the wrists in line with the forearms rather than allowing them to fold forwards as fatigue builds. Once that position starts to disappear, adding more weight is unlikely to improve the exercise.
For more specific work on the hands and forearms, the Strength Shop grip strength guide covers thick bars and other ways to include grip work in a normal strength programme.
EZ bar skull crushers and tricep extensions
The EZ bar is also well suited to direct tricep work.
For a lying skull crusher, start with the bar above the shoulders and lower it by bending at the elbows. Depending on the variation, the bar can travel towards the forehead or slightly behind the head.
The upper arms can move naturally, but the rep should still be driven mainly by elbow flexion and extension. If the shoulders start taking over the movement, reducing the load usually makes it easier to keep the exercise focused on the triceps.
The angled grip is one reason EZ bars are so common for skull crushers. It allows the hands to settle into a position that many lifters find easier to maintain than the grip on a straight bar.
The same applies to overhead tricep extensions, especially during longer sets.
For a more detailed look at setup, technique and programming, see The Complete Skull Crushers Guide.
Other exercises with an EZ bar
An EZ bar can also be used for a number of accessory movements outside direct arm training.
Upright rows are one option. The angled sections alter the hand position slightly, while the bar can stay close to the body throughout the pull. There is no need to force the elbows beyond a range that feels comfortable at the shoulders.
Front raises and some rowing variations can also be performed with an EZ bar.
Its main advantage, however, remains the grip geometry. The bar is most useful in exercises where changing the angle of the hands makes the movement feel better or easier to control. For most heavy compound lifts, a straight barbell remains the more practical choice.
Standard, Thick or Riot EZ bar?
The 6.7 kg EZ Olympic Curl Bar is the conventional option. Its 25.4 mm grip keeps the bar relatively slim in the hands, while the lower unloaded weight makes smaller increases in total load easier to manage.
The Thick EZ Olympic Curl Bar changes the exercise through its 50 mm grip. The hands and forearms have to work much harder to keep the bar secure, so grip fatigue becomes a noticeable part of the set.
That makes the Thick bar useful when forearm and grip development are deliberate training goals. During more isolated biceps work, the grip may become the limiting factor before the arms themselves are finished.
The Riot EZ Curl Bar weighs 12 kg, uses a 28 mm shaft and is 135 cm long. Its 26 cm loadable sections provide considerably more room for plates, making it well suited to heavier EZ bar work. The sleeves rotate on needle bearings.
All three are part of the wider Speciality Bars range.
EZ bar vs straight bar
Which bar works better largely depends on the grip position that feels most comfortable and repeatable.
A straight bar puts the forearms into full supination during a conventional curl. The EZ bar reduces that angle slightly. Lifters who are comfortable with straight-bar curls can continue to use them, while those who find the position restrictive may prefer the angled grip of an EZ bar.
The same difference carries over to skull crushers and other tricep extensions.
Both bars can fit into the same programme. For lifters doing a lot of direct biceps and triceps work, the EZ bar is often the more comfortable option for accumulating training volume.
FAQ
How much does an EZ bar weigh?
There is no universal EZ bar weight. The Strength Shop models covered here weigh 6.7 kg, 12 kg and 13 kg.
Does the weight of an EZ bar count?
Yes. The bar is part of the total load and should be included when recording a set.
Is an EZ bar better than a straight bar for curls?
It depends on the lifter. The angled grip allows a slightly more neutral hand position, which many lifters find more comfortable. A straight bar remains a good option when the fully supinated grip feels natural.
What exercises can be done with an EZ bar?
Common options include standing curls, preacher curls, reverse curls, skull crushers and overhead tricep extensions. Upright rows and several other accessory movements can also be performed with an EZ bar.
Can an EZ bar train the triceps?
Yes. Skull crushers, French press variations and overhead extensions are all common tricep exercises with an EZ bar.
What is the point of a Thick EZ bar?
The larger grip increases the demand on the hands and forearms. Grip strength therefore plays a much bigger role during curls and extensions.