Ez Barbell Seated Curls
Learn how to do the Ez Barbell Seated Curls with proper form and technique. This ez barbell exercise primarily targets your Biceps, with secondary emphasis on Forearms.
How to Do the Ez Barbell Seated Curls
Follow these steps to perform the Ez Barbell Seated Curls with correct form:
- 1Sit on a bench with your feet flat on the ground and your back straight.
- 2Hold the ez barbell with an underhand grip, palms facing up, and your hands shoulder-width apart.
- 3Rest your upper arms on your thighs, allowing the ez barbell to hang down in front of you.
- 4Keeping your upper arms stationary, exhale and curl the ez barbell upwards towards your shoulders.
- 5Pause for a moment at the top, squeezing your biceps.
- 6Inhale and slowly lower the ez barbell back to the starting position.
- 7Repeat for the desired number of repetitions.
Ez Barbell Seated Curls Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- ez barbell
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Ez Barbell Seated Curls?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Ez Barbell Seated Curls work?
The Ez Barbell Seated Curls primarily targets your Biceps. Secondary muscles worked include Forearms. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Ez Barbell Seated Curls?
The Ez Barbell Seated Curls requires ez barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Ez Barbell Seated Curls with proper form?
Start by Sit on a bench with your feet flat on the ground and your back straight. Hold the ez barbell with an underhand grip, palms facing up, and your hands shoulder-width apart. Rest your upper arms on your thighs, allowing the ez barbell to hang down in front of you. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Ez Barbell Seated Curls?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Ez Barbell Seated Curls?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Ez Barbell Seated Curls best for?
The Ez Barbell Seated Curls fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a pull, upper movement.
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