EZ-Bar Curl
Muscles worked
Instructions
- 1Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
- 2Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
- 3Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
- 4Then inhale and slowly lower the bar back to the starting position.
- 5Repeat for the recommended amount of repetitions.
About EZ-Bar Curl
The EZ-bar curl targets the biceps thanks to a wavy bar that sets the wrists in a semi-neutral, slightly angled position. This grip reduces stress on the wrists and forearms compared with the straight bar, while still hitting the biceps hard and letting you load heavy. Place the hands on the waves closest to the centre for a good biceps/comfort compromise. As with the barbell curl, keep the elbows fixed and do not swing the torso. It is an excellent option for anyone bothered by the straight bar at the wrists.
check_circleBenefits
- check_circleReduces strain on the wrists and elbows
- check_circleAllows heavy loading for biceps volume
- check_circleCombines comfort with effective biceps work
lightbulbExecution tips
- lightbulbGrip the bar on the angled sections for a semi-neutral hold
- lightbulbKeep the elbows glued to your torso during the curl
- lightbulbRaise without leaning back or swinging
- lightbulbControl the descent until the arms extend
warningCommon mistakes
- warningUsing the back to swing the bar up
- warningLetting the elbows drift forward at the top
- warningSkipping full range of motion at the bottom
- warningGripping the straight section instead of the angles
helpFrequently asked questions
Is the EZ bar less effective than the straight bar?expand_more
It works the biceps slightly less directly but protects the wrists better, which often allows more total volume.
Where should I place my hands on the EZ bar?expand_more
On the angled sections, roughly shoulder-width apart, for a comfortable grip and good biceps activation.
EZ-bar curl or dumbbells?expand_more
The EZ bar lets you load a bit heavier and spares the wrists; dumbbells give full supination and fix imbalances. Alternate the two depending on your goals.
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