EZ Bar Curl

How to Perform the EZ Bar Curl

Stand with feet shoulder-width apart, holding an EZ bar with an underhand grip on the inner angled portion of the bar.
Let the bar hang at arm's length in front of your thighs with your elbows at your sides.
Brace your core and keep your upper arms pinned to your sides throughout the movement.
Curl the bar upward by flexing your elbows, keeping the movement smooth and controlled.
Continue curling until the bar reaches shoulder height and your biceps are fully contracted.
Squeeze the biceps hard at the top for a brief pause.
Lower the bar back down slowly under control to the starting position, fully extending your arms.

Swinging the body to generate momentum

Keep your torso completely still. If you need to swing, the weight is too heavy.

Not fully extending the arms at the bottom of each rep

Lower the bar until your arms are fully extended to work the biceps through their complete range of motion.

Letting the elbows drift forward during the curl

Keep your elbows pinned to your sides throughout the entire movement. Only your forearms should move.

✓The angled grip reduces wrist strain compared to straight bar curls, allowing pain-free training.
✓Effectively targets both the biceps brachii and brachialis for complete upper arm development.
✓Allows heavier loading than dumbbell curls due to bilateral stability.

●Use the inner grips for greater bicep peak activation or the wider grips for more brachialis emphasis.
●Control the eccentric (lowering) phase for 2-3 seconds to maximise muscle damage and growth.
●Avoid hyperextending the elbows at the bottom by maintaining a very slight bend at full extension.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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