EZ-Bar Curl
Trains the Biceps.
- Equipment
- An EZ bar
- Mechanic
- Isolation
- Force
- Pull
- Level
- Beginner
How to do it
- Load an EZ-bar and stand holding it with an underhand grip on the angled sections, hands about shoulder-width apart.
- Stand tall with your feet hip-width apart and tuck your elbows against your sides.
- Curl the bar up by bending your elbows, keeping your upper arms still.
- Continue until your forearms are roughly vertical, then squeeze briefly.
- Lower under control all the way back to straight arms.
Common mistakes
- Choosing the EZ-bar and then gripping the straight middle section. The angled sections are the point — they let the forearm sit in a partly rotated position that most people find easier on the wrist.
- Swinging the bar with the hips. If the torso moves, momentum is doing part of the lift and a lighter bar would train the biceps more.
- Letting the elbows travel forward. Once the upper arms move forward, the front deltoid raises the weight through the top half.
- Assuming the angled grip is strictly better. It rotates the forearm slightly away from full supination, which reduces the biceps' contribution a little and increases the brachialis and brachioradialis. That is a difference, not an improvement.