EZ curl bars: how to pick one that fits your plates, your rack and your wrists
We research products from makers' specs and health sources; we do not run hands-on tests. Links to Amazon may earn us a commission at no cost to you. How this works.
- Olympic EZ curl bar with 2 inch sleeves. Best for: Home gyms that already own Olympic plates. See options on Amazon
- Standard 1 inch EZ curl bar. Best for: People with a set of standard 1 inch hole plates. See options on Amazon
- Rackable long EZ curl bar. Best for: Buyers who need a bar supported by a compatible rack. See options on Amazon
- Olympic smooth-sleeve barbell collars. Best for: Buyers whose compatible Olympic bar needs collars. See options on Amazon
- EZ curl cable attachment. Best for: People who train on a cable machine or functional trainer. See options on Amazon
What an EZ curl bar is for
An EZ curl bar (also written EZ-bar or E-Z bar) is a barbell with a wavy, cambered grip. The bends let your hands turn slightly inward, a position partway between palms up and palms facing each other. People use it for:
- EZ bar curls for the biceps and forearms
- Reverse curls with palms facing down
- Lying triceps extensions (often called skull crushers)
- Preacher curls on a bench pad
Curl bars vary in length and weight. Check the exact model rather than assuming it is a lightweight beginner bar. Ask a qualified coach to demonstrate the exercise you plan to use; different bends and grip widths need to suit that movement.
EZ bar curl vs straight bar curl: what the research shows
A 2018 study in PeerJ measured muscle activity (EMG) in 12 resistance-trained men doing three curl styles: a straight barbell curl, an EZ barbell curl and an alternating dumbbell curl. Each set was 10 reps at 65% of their one-rep max.
- Over the whole rep, the EZ bar curl produced higher biceps and brachioradialis activity than the dumbbell curl.
- The EZ bar and straight bar did not differ significantly for either muscle.
- The authors wrote that the small difference between the straight and EZ bar makes the choice between them purely a matter of subjective comfort related to the handgrip position.
Muscle activity is not the same as long-term growth, and 12 lifters is a small group. The study involved lifters without shoulder, elbow or wrist pathology. It does not establish injury prevention, relief of wrist pain or equal long-term results. Do not turn its experimental load and repetition count into a beginner training prescription.
How to choose an EZ curl bar
| Spec | What to check | Maker examples |
|---|---|---|
| Plate fit | Olympic plates have 2 inch holes; standard plates have 1 inch holes | CAP's Olympic EZ bar accommodates 2 inch plates only; CAP's 47 inch standard EZ bar takes 1 inch hole plates |
| Bar weight | Count it in your total load | CAP Olympic EZ bar 7 kg; Rogue Curl Bar 30 lb; Rogue Rackable Curl Bar 35 lb |
| Length | Check overall length and usable shaft span; length alone does not prove rack fit | Rogue Curl Bar 54.5 inches; Rogue Rackable Curl Bar 74.75 inches |
| Loadable sleeve | Check sleeve length against plate thickness and space needed for the collars | CAP Olympic 7.5 inches; both Rogue bars 10.5 inches |
| Weight capacity | Not every maker lists one; check before loading heavy | CAP Olympic EZ bar 200 pounds |
| Grip | Knurling depth, grip diameter, rubber grips | Rogue uses a 28.5 mm shaft; CAP's Olympic bar has a 25.4 mm shaft with rubber grips |
Rackable or not? Rack compatibility is model-specific. Rogue says the 31.5 inch space between the sleeves of its standard curl bar means it is not designed to be rackable. Its rackable version has 51.8125 inches between sleeves and is described as rackable on most standard power racks. Check your rack and J-cup spacing against that usable span, including the bends and sleeve shoulders.
Collars. CAP's Olympic EZ bar includes collars with T-screws; its standard 47 inch bar does not include collars. Choose collars for the actual sleeve diameter and surface: smooth sleeves and threaded ends may need different designs. Follow the collar and bar instructions.
Before you load and use an EZ curl bar
- Check the starting load. The bar itself counts toward your total. If the empty bar is too heavy for controlled practice, choose a different implement and ask a coach to help you select it.
- Check grip suitability. Compare the bend shape, available grip positions and grip material. Angled grips vary between brands; a photograph is not proof that a position will suit your wrists.
- Check the entire setup. Confirm plate fit, collar compatibility, load limits and rack support before lifting. For exercises near the head, have a qualified coach assess the setup rather than assuming a rackable bar makes the exercise safe.
- Learn the movement. Get instruction for your selected exercise and an appropriate load. The EMG study compares muscle activity, not a universal form or training program.
- Do not continue through pain. Ask a healthcare professional about symptoms before trying another loaded variation. Changing a grip or buying a brace is not an assessment.
For plate compatibility and bench setup, see our weight plate guide and adjustable bench guide.
Care and safety notes
- Read the bar and rack instructions. Check permitted use, maintenance and storage before loading. Do not assume an Olympic-style sleeve means the bar is suitable for dropping.
- Inspect the setup. Look for damaged parts, loose collars or a slipping support before use. Choose replacement components that the maker specifies for the bar.
- Check plate fit. CAP specifies 1 inch hole plates for its standard bar and 2 inch plates for its Olympic model. Oversized holes on a smaller sleeve are not a compatible match just because the plate slides on.
- Allow clearance. Measure storage space and room to move the loaded bar, not only its empty footprint. If using a rack, verify that the supports contact the intended shaft area rather than a bend or sleeve shoulder.
What to look for when you buy
Olympic EZ curl bar with 2 inch sleeves
Best for: Home gyms that already own Olympic plates
The cited CAP Olympic model accepts 2 inch plates and has rotating sleeves and rubber grips. Check the exact model rather than assuming those features come with every Olympic curl bar.
Watch out: CAP lists a 200 pound capacity for this model. Other bars need their own published load limit and suitable collars.
See options on AmazonStandard 1 inch EZ curl bar
Best for: People with a set of standard 1 inch hole plates
A standard bar like CAP's 47 inch model takes 1 inch hole plates, so you can use plates you already have.
Watch out: Olympic plates are not a proper match for these smaller sleeves. CAP says collars are not included with its standard model; check the required collar design.
See options on AmazonRackable long EZ curl bar
Best for: Buyers who need a bar supported by a compatible rack
Rogue lists 74.75 inches overall and 51.8125 inches between sleeves for its rackable model. Compare usable shaft span and support positions with your own rack.
Watch out: Rogue lists an unloaded weight of 35 lb. Check clearance, grip position and the permitted use; rackability alone does not make every exercise safe.
See options on AmazonOlympic smooth-sleeve barbell collars
Best for: Buyers whose compatible Olympic bar needs collars
Select collars explicitly compatible with the diameter and surface of your bar's sleeves. Check that the loaded plates leave enough sleeve space to secure them.
Watch out: These are not a universal choice for standard or threaded bars. Use the bar maker's recommended design and confirm how it locks.
See options on AmazonEZ curl cable attachment
Best for: People who train on a cable machine or functional trainer
A cable attachment offers an angled handle for a compatible cable station. Check the attachment connection and the station's permitted accessories before ordering.
Watch out: This is an attachment, not a plate-loaded bar. Check its load limit and connector compatibility; resistance feel depends on the station.
See options on AmazonQuestions people ask
- How much does an EZ curl bar weigh?
- It depends on the bar. Maker listings include 7 kg for CAP's Olympic EZ bar, 30 lb for the Rogue Curl Bar and 35 lb for the longer Rogue Rackable Curl Bar. Check the listing and add the bar weight to your plates.
- Are EZ bar curls better than straight bar curls?
- A 2018 study found no significant difference between EZ and straight-bar muscle activity in its small group of trained lifters. It did not establish equal muscle growth or injury safety. Choose a suitable setup and get instruction rather than relying on that result alone.
- What is an Olympic EZ curl bar?
- It is an EZ bar with sleeves sized for Olympic plates, which have 2 inch holes. A standard EZ bar takes plates with 1 inch holes instead.
- What exercises can you do with an EZ curl bar?
- The cited makers describe curls and triceps extensions. Choose an exercise, load and setup with a qualified coach. An angled grip does not guarantee comfort or permit continuing through pain.
- Can an EZ bar go in a squat rack?
- Check the exact bar. Rogue says its regular Curl Bar is not rackable; its longer Rackable Curl Bar has 51.8125 inches between sleeves and is described as fitting most standard power racks. Verify your support spacing and clearances.
Sources
- Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl (ebi.ac.uk), PeerJ (2018), full text via Europe PMC
- Rogue Curl Bar (roguefitness.com), Rogue Fitness (maker)
- Rogue Rackable Curl Bar (roguefitness.com), Rogue Fitness (maker)
- CAP Olympic EZ Curl Bar with Rubber Grips, Chrome (capbarbell.com), CAP Barbell (maker)
- CAP Standard Solid 47 in EZ Curl Bar (capbarbell.com), CAP Barbell (maker)