Full Body EZ Bar Workout Best Exercises for total Strength Training

If you’re looking for a compact, versatile piece of equipment that can deliver a full-body workout, the EZ curl bar might be your new best friend. While it’s often associated with bicep curls, this ergonomic barbell is capable of far more. In this comprehensive guide, we’ll walk you through the best full body EZ bar workouts that target every major muscle group, help build functional strength, and save space and time in your fitness routine.

Why Choose the EZ Bar for Full Body Workout Training?

What Is an EZ Bar?

The EZ bar is a shorter, curved version of the traditional straight barbell. The bends in the bar allow for a more natural hand position, which reduces wrist strain during exercises like curls and triceps extensions. However, these ergonomic benefits also make the EZ bar ideal for pressing, pulling, and compound movements.

Benefits of Full Body EZ Bar Workouts

1. Joint-Friendly Design: The bar’s angled grips reduce strain on the wrists and elbows, making it a safer alternative for pressing and curling exercises.
2. Compact and Space-Saving: Smaller than a barbell, it’s perfect for home gyms or limited training spaces.
3. Versatility: The EZ bar allows you to perform both isolation and compound movements for your upper body, lower body, and core.
4. Time-Efficient: With just one tool, you can seamlessly transition between exercises for an effective full-body workout in under 45 minutes.
5. Progressive Overload Ready: You can add plates and increase resistance over time, helping you build muscle and strength efficiently.

Getting Started: Warm-Up and Equipment Setup for Full Body EZ Bar Workout

Proper Warm-Up

Before jumping into a full-body workout, it’s crucial to prepare your muscles and joints. A quick dynamic warm-up will elevate your heart rate and improve mobility:

• Arm circles: 30 seconds
• Leg swings: 10 each leg
• Hip circles: 10 each direction
• Bodyweight squats: 15 reps
• Inchworms with push-up: 5 reps

Equipment You Need

• EZ Curl Bar
• Adjustable plates
• Safety clips/collars
• Workout mat (optional)

The Ultimate Full Body EZ Bar Workout Plan

This EZ bar workout routine is designed to hit your entire body using compound and isolation movements. Perform the following as a circuit or in supersets, depending on your fitness level.

Upper Body EZ Bar Exercises

EZ Bar Dead Row (Back + Biceps)

How to Do It:
Hold the EZ bar with an overhand grip. Hinge at the hips, keeping your back flat, and pull the bar to your lower chest. Squeeze your shoulder blades, then lower.

Reps: 10–12
Muscles Worked: Lats, rhomboids, biceps, rear delts

EZ Bar Overhead Press (Shoulders + Triceps) Full Body EZ Bar Workout

How to Do It:
Stand tall and press the EZ bar overhead. Lock out your arms and slowly bring it back down to shoulder level.

Reps: 8–10
Muscles Worked: Deltoids, triceps, upper chest

EZ Bar Close-Grip Bench Press (Chest + Triceps)

How to Do It:
Lie on a bench and hold the EZ bar with a narrow grip. Lower the bar slowly toward your chest, then push it back up.

Reps: 8–10
Muscles Worked: Chest, triceps, front delts

EZ Bar Bicep Curl (Arms) Full Body EZ Bar Workout

How to Do It:
Hold the bar with palms facing up. Curl the bar toward your shoulders and lower under control.

Reps: 12–15
Muscles Worked: Biceps brachii, brachialis, forearms

Lower Body EZ Bar Exercises

EZ Bar Front Squats (Quads + Core)

How to Do It:
Hold the EZ bar in front of your shoulders, elbows up. Lower into a squat and drive back up.

Reps: 10–12
Muscles Worked: Quads, glutes, hamstrings, core

EZ Bar Romanian Deadlift (Hamstrings + Glutes)

How to Do It:
Hold the bar with a shoulder-width grip. Keeping your legs slightly bent, hinge at the hips and lower the bar down your legs, then return to standing.

Reps: 10–12
Muscles Worked: Hamstrings, glutes, lower back

EZ Bar Lunges (Legs + Core)

How to Do It:
Place the EZ bar across your upper back. Step forward into a lunge, then push back to standing. Alternate legs.

Reps: 8–10 each leg
Muscles Worked: Quads, glutes, hamstrings, core

Core and Conditioning with the EZ Bar

EZ Bar Russian Twists

How to Do It:
Sit on the ground holding the EZ bar horizontally. Lean back slightly and twist from side to side, tapping the bar near your hips.

Reps: 20 twists (10 each side)
Muscles Worked: Obliques, rectus abdominis

EZ Bar Overhead Sit-Ups

How to Do It:
Lie on your back, holding the EZ bar overhead. Engage your core and perform a sit-up while keeping the bar extended.

Reps: 12–15
Muscles Worked: Abs, shoulders, hip flexors

EZ Bar Thrusters (Full Body Conditioning)

How to Do It:
Hold the bar at shoulder level, squat down, then explode up into an overhead press.

Reps: 8–10
Muscles Worked: Quads, glutes, shoulders, triceps, core

Sample Weekly Full Body EZ Bar Workout Plan

Here’s how to structure your training with the EZ bar for a complete week.

Day 1: Strength Focus

• EZ Bar Front Squat – 4 sets x 8 reps
• EZ Bar Overhead Press – 4 sets x 6–8 reps
• EZ Bar Romanian Deadlift – 4 sets x 10 reps
• EZ Bar Close-Grip Bench Press – 3 sets x 8 reps

2: Active Recovery or Core

• EZ Bar Russian Twists – 3 sets x 20
• EZ Bar Overhead Sit-Ups – 3 sets x 15
• EZ Bar Dead Rows (light weight) – 3 sets x 12
• 20-minute light cardio

3: Hypertrophy Focus

• EZ Bar Lunges – 3 sets x 10 each leg
• EZ Bar Bicep Curl – 4 sets x 12–15
• EZ Bar Thrusters – 3 sets x 10
• EZ Bar Bench Press – 3 sets x 10

4: Rest or Light Mobility Work

5: Metabolic Conditioning

• Circuit (Repeat 3x):
  • EZ Bar Front Squat x 12
  • EZ Bar Overhead Press x 10
  • EZ Bar Row x 10
  • EZ Bar Russian Twists x 20

Tips for a Successful EZ Bar Training Routine

Prioritize Form Over Load

Because of its unique design, the EZ bar can shift wrist and grip angles. Always start with a lighter weight and ensure your posture and mechanics are sound before going heavier.

Incorporate Supersets or Circuits

To maximize time and calorie burn, combine two exercises back to back. For example, pair a squat with an overhead press or a bicep curl with a row.

Use Progressive Overload

Gradually increase the weight or number of reps each week to keep building strength and muscle. Track your workouts to monitor progress.

Don’t Neglect Core Engagement

Even when training upper or lower body, your core should remain active and engaged to stabilize your spine and improve overall strength.

Frequently Asked Questions

Can you build full body muscle with just an EZ bar?

Absolutely. With the right programming and progressive overload, the EZ bar can stimulate all major muscle groups. It’s especially effective for home workouts and limited equipment setups.

How heavy should I go with the EZ bar?

Start with a weight you can lift for 8–12 reps with good form. For strength gains, increase the weight and reduce reps. For endurance and conditioning, use lighter weights with higher reps or circuits.

Is the EZ bar better than dumbbells or barbells?

Each tool has its benefits. The EZ bar is ideal for reducing wrist strain and offers a compact solution for full-body training. However, a well-rounded fitness routine can include dumbbells, barbells, and bodyweight training for best results.

One Bar, Total Body Transformation

The EZ bar is far more than a biceps tool—it’s a compact powerhouse for full-body strength training. From squats and lunges to presses and curls, you can target every major muscle group efficiently with just this one piece of equipment.

Whether you’re training at home or enhancing your gym routine, full-body EZ bar workouts offer joint-friendly, space-saving, and highly effective results. Stick with the program, stay consistent, and you’ll see gains in muscle, endurance, and functional fitness.

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