Videos
Instructions
- Stand upright while holding the EZ bar with an underhand grip at shoulder width.
- Keep your elbows close to your torso and your back straight.
- Curl the bar upward by contracting your biceps, keeping your upper arms stationary.
- Continue curling until the bar reaches shoulder level and your forearms are vertical.
- Pause briefly at the top of the movement.
- Slowly lower the bar back to the starting position with control.
Technical Tips
- Avoid swinging or using momentum to lift the bar.
- Keep your elbows fixed and close to your body throughout the movement.
- Use a full range of motion for optimal muscle engagement.
Breathing Tips
- Inhale as you lower the bar back down.
- Exhale while lifting the bar during the curl phase.
Medical restrictions
- Elbow tendonitis
- Wrist joint pain
- Shoulder impingement syndrome
The EZ Bar Biceps Curl is a foundational upper body strength exercise that emphasizes the development of the biceps muscles using an ergonomically designed EZ bar. The unique angled grip of the EZ bar helps reduce wrist strain compared to traditional straight barbell curls, making it a preferred option for individuals with limited wrist mobility or joint discomfort. This exercise is ideal for beginners and advanced lifters alike, allowing consistent tension on the biceps throughout the movement. The EZ Bar Biceps Curl is commonly incorporated in bodybuilding and general fitness routines to enhance arm size, definition, and overall upper limb strength. Executing this movement with proper form helps isolate the biceps more effectively while minimizing engagement of the shoulders or lower back. It is a versatile and accessible curl variation that supports progressive overload, making it suitable for hypertrophy-focused training as well as strength development.
What muscles does the EZ Bar Biceps Curl work?
The EZ Bar Biceps Curl primarily targets the biceps brachii and also engages the brachialis and brachioradialis muscles as secondary stabilizers.
Is the EZ Bar Biceps Curl better than the straight bar curl?
The EZ Bar Biceps Curl is often preferred over the straight bar curl due to its ergonomic grip, which can reduce wrist and forearm strain while still effectively targeting the biceps.
Can beginners do the EZ Bar Biceps Curl safely?
Yes, beginners can safely perform the EZ Bar Biceps Curl, as it is a straightforward exercise that supports proper wrist alignment and controlled movement when done with light to moderate weights.
How many sets and reps should I do for EZ Bar Biceps Curl?
For muscle growth, aim for 3 to 4 sets of 8 to 12 repetitions, adjusting weight and volume based on your training goals and experience level.
Why does the EZ bar feel easier on the wrists?
The angled grip of the EZ bar places the wrists in a more natural, semi-supinated position, which reduces joint stress and makes the curling motion more comfortable.