The EZ Bar biceps curl is a variation of the traditional barbell curl that uses an angled bar to provide a more natural grip position. This exercise effectively targets the biceps while potentially reducing wrist and forearm strain compared to straight bar curls.
Step by step guide:
- Stand with feet shoulder-width apart, holding an EZ bar with an underhand grip.
- Grasp the bar at the angled portions that feel most comfortable for your wrists.
- Start with the bar at hip level, arms fully extended.
- Keep your upper arms locked to your sides.
- Curl the bar up toward your shoulders in a controlled motion.
- Squeeze your biceps at the top of the movement.
- Lower the bar slowly back to the starting position.
- Perform 8-12 repetitions for 3-4 sets.
Tips
Maintain a straight back throughout the movement. Focus on isolating your biceps and avoiding body swing. Keep your elbows close to your sides. Use a smooth, controlled tempo for both lifting and lowering phases. Breathe steadily throughout the exercise.
Benefits
The angled grip reduces stress on wrists and elbows while effectively building bicep strength and mass. The EZ bar allows for heavy loading with less joint stress than a straight bar. This exercise is particularly effective for developing the outer head of the biceps.
Prevention
Don’t use momentum to swing the weight up. Avoid leaning back during the curl. If you experience elbow pain, check your grip width and form. Start with a lighter weight to perfect your technique before progressing to heavier loads.
