How To Do Ez-bar Bicep Curl

Muscle Groups worked: Biceps This is a great exercise if..

How To Do Ez-bar Bicep Curl

Muscle Groups worked:

This is a great exercise if you want to achieve the “pump” it is perfect if your a beginner or even an expert. 

It is a fantastic exercise if your trying to gain strength and is also a great isolation exercise!

Doing a pull day? This exercise is perfect for you! 

Muscles Targeted:

Ez-bar Bicep Curl targets the Biceps brachaii long head and short head. The forearms are also worked when doing this great exercise! 

Exercise Instructions:

  1. The standing EZ bar curl is a variation of the barbell curl, but using an EZ bar. Grasp an EZ bar at around shoulder width apart using a underhand grip (palms facing up).
  2. Stand straight up, feet together (you may be more comfortable taking one foot back for stability), back straight, and with your arms fully extended. The bar should not be touching your body.
  3. Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up.
  4. Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the starting position.
  5. Repeat for desired reps.


Ez-bar Bicep Curl Tips:

Use the EZ bar curl when you have had wrist injuries or if you feel pain in the wrists when doing barbell curls.

Do not swing back when you curl the bar up. This is cheating.

Keep your body fixed and elbows in at your sides throughout the movement.

Reps and Sets:

For beginners, start with 8-10 reps for 1-2 sets of Ez-bar Bicep Curl. As you progress and become adept, increase your reps and sets. However, avoid over training your back. Only train your Back/legs once per week for optimal results.

Consider your entire program and keep your overall volume for shoulders a little lower than for other larger muscle groups like your back and legs.

Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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