Z-Bar Biceps Curl

PT Will Duru’s Perspective

The Z-bar biceps curl is one of the best exercises for building stronger arms.

I like this exercise because the angled grip can feel more comfortable on the wrists than a straight bar.

It also allows you to train both arms together with control, making it useful for building bicep strength and size.

Add Z-bar biceps curls to your training if you want stronger biceps, better arm definition, and improved pulling strength.

About PT Will Duru

PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).

Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.

Exercise Benefits

• Builds bicep size and strength
• Improves arm definition
• Strengthens the forearms
• Supports pulling exercises
• Can feel easier on the wrists than a straight bar
• Helps improve curling control
• Suitable for beginners and advanced lifters

Why Train the Biceps?

The biceps help you bend your elbows, grip, pull, and control weight during upper-body training.

Training your biceps can help:

• Build stronger arms
• Improve pulling strength
• Support rows and pull-ups
• Improve grip control
• Create better arm shape
• Balance triceps development
• Support everyday lifting

What Type of Workout Does This Exercise Fit Into?

The Z-Bar Biceps Curl works well in:

• Arm workouts
• Pull workouts
• Back and biceps workouts
• Upper-body workouts
• Bodybuilding programmes
• Hypertrophy workouts
• Strength training programmes

Sample Biceps Workout Programme

Beginner Biceps Workout

1. Z-Bar Biceps Curl – 3 sets × 10-12 reps
2. Dumbbell Hammer Curl – 3 sets × 10-12 reps
3. Cable Rope Biceps Curl – 3 sets × 12-15 reps

Intermediate Biceps Workout

1. Z-Bar Biceps Curl – 4 sets × 8-10 reps
2. Incline Dumbbell Curl – 3 sets × 10-12 reps
3. Cable Straight Bar Biceps Curl – 3 sets × 10-12 reps
4. Cable Rope Biceps Curl – 3 sets × 12-15 reps

12REPS Coach Recommendation

Place Z-Bar Biceps Curls after your main back exercises.

A simple pull day could look like:

1. Cable Machine Lat Pulldown
2. Cable V-Bar Row
3. Cable Single-Arm Row
4. Z-Bar Biceps Curl
5. Cable Rope Biceps Curl

Frequently Asked Questions

Is the Z-bar biceps curl good for beginners?
Yes. It is easy to learn and the angled grip can feel more comfortable on the wrists.

What muscles does the Z-bar biceps curl work?
It mainly works the biceps brachii, brachialis, brachioradialis, and forearms.

Is a Z-bar curl the same as an EZ bar curl?
Yes. Many people use both names for the same angled curl bar.

Should I swing the bar?
No. Keep your body still and control every rep.

How many reps should I perform?
Aim for 8 to 12 controlled reps.