The EZ curl bar is a helpful tool to make movements comfortable on your wrists. Find out what shoulder exercises you can use the EZ curl bar for.
Something to note first is that the EZ curl bar will not always be a better option than alternatives. Especially when it comes to training your posterior (back part of the) deltoids.
Dumbbell shoulder exercises tend to be more convenient and effective.
That being said, if you don’t have any other good equipment, you can still use an EZ curl bar in a few exercises where your shoulder muscles will definitely have to work hard.
1. EZ curl bar shoulder presses
The shoulder press with a barbell is one of the most popular exercises for growing shoulder muscles. You can also do the same exercise with other shoulder equipment like an EZ curl bar.
You preferably want some type of EZ curl bar rack at chest height for this exercise. Take the following steps to do an EZ curl bar shoulder press:
- Find an EZ curl bar rack and place the EZ curl bar at about chest height. Add the desired number of weight plates. If you don’t have a rack you will have to get the bar to the position in step 3 with the rest of your body.
- Grab the EZ curl bar with your hands at about shoulder width with your hand palms facing forward.
- Unrack the EZ curl bar and take a few steps back so that you have room to do the exercise. Stand up straight with your feet at more or less shoulder width. Hold the EZ curl bar at about shoulder height. Your elbows can point slightly more forward than just a horizontal line with your shoulders.
- Slowly move the EZ curl bar up until your arms are slightly less than stretched.
- Lower the EZ curl bar back into the position of step 3 in a controlled motion.
The EZ curl bar shoulder press mainly works your anterior and medial deltoid muscles, the front and middle part of your main shoulder muscle.
2. EZ curl bar upright rows
As the name implies the upright row is similar to a resistance training row but standing up straight. Take the following steps to do an EZ curl bar upright row:
- Place an EZ curl bar in front of you on the ground. If needed add the desired number of weight plates.
- Grab the EZ curl bar with your hands at about shoulder width with your hand palms facing downward. Stand up straight with your feet at about shoulder width and let your arms hang down for now. Keep your arms slightly less than stretched throughout the exercise.
- Raise the EZ curl bar straight upward in a controlled manner until your hands are at about shoulder height.
- Slowly lower the EZ curl bar back into the position of step 2.
Because of this change in position compared to the bent-over row, the upright row is an exercise that targets different muscles, mainly the front and middle heads of the deltoid shoulder muscle.
3. EZ curl bar shrugs
Take the following steps to do an EZ curl bar shrug:
- Place an EZ curl bar in front of you on the ground. If needed add the desired number of weight plates.
- Grab the EZ curl bar with your hands at about shoulder width with your hand palms facing downward. Stand up straight with your feet at about shoulder width and let your arms hang down for now. Keep your arms slightly less than stretched throughout the exercise.
- Raise your shoulders as far as you can in a controlled manner.
- Slowly lower your shoulders again.
The shoulder shrug does not look like the most impressive motion but this EZ curl bar exercise can be great to help you train your trap muscles.
Most people only focus on the deltoids but the upper part of the trapezius between your shoulders and neck can be important for strength and visuals too.
4. EZ curl bar front raises
You can do this next EZ curl bar chest exercise again without a rack or a weight bench. Take the following steps to do a front raise with an EZ curl bar:
- Place an EZ curl bar in front of you on the ground. If needed add the desired number of weight plates.
- Grab the EZ curl bar with your hands at about shoulder width with your hand palms facing downward. Stand up straight with your feet at about shoulder width and let your arms hang down for now.
- Slowly raise the EZ curl bar with stretched arms until your arms are about horizontal.
- Lower the EZ curl bar back into the position of step 2 in a controlled motion.
The front raise focuses a lot on your anterior, your front, deltoid shoulder muscles but it is also an upper chest curl bar exercise to a tiny extent.
5. EZ curl bar lateral raises
Lateral raises are generally done with one-handed free weights and this type of equipment is still recommended.
However, if you only have an EZ curl bar available you could also use it to do a lateral raise but likely not with a lot of weight.
That aside, take the following steps to do a lateral raise with an EZ curl bar :
- Start standing up with your feet shoulder-width apart, an upright posture, and the EZ curl bar in one hand. Hold the bar as much in the middle as possible. Your hand palm should face your body. Keep your arm slightly less than stretched throughout the exercise.
- Slowly raise the EZ curl bar out to the side until your hand is at shoulder height.
- Lower your hand back into starting position in a controlled motion.
The lateral raise is an exercise that engages your middle deltoid muscles.
By using an EZ curl bar you will also engage the muscles in your forearms a good amount during this shoulder exercise.
