If you’re someone who regularly lifts weights, it’s likely that you’ve encountered the EZ bar curl at some point or another. While this is an excellent exercise for targeting the biceps, many people struggle with it due to a lack of proper technique or understanding. Fortunately, you’re not alone in this struggle. Many people find the EZ bar curl difficult to execute, especially when it comes to maintaining proper form and preventing injury. However, with a few simple tweaks and some helpful tips, you can master the EZ bar curl and achieve your fitness goals in no time. In this post, we’ll specifically address some common mistakes and provide solutions to execute a perfect EZ bar curl.
EZ Bar Curl Summary
- Primary Muscles: Biceps Brachii
- Secondary Muscles: Brachialis, and Brachioradialis
- Equipment: EZ Bar
- Mechanics Type: Isolation
- Force: Pull
- Utility: Auxiliary
EZ Bar Curl Instructions
- Grab the EZ bar with a shoulder-width underhand grip. It is best if you grab an angled portion of the bar so that your palms are slightly inward.
- Keeping your elbows locked at your side, curl the EZ bar up to your chest.
- Squeeze your biceps at the top, not curling the EZ bar past your forearms being vertical.
- At the end of your rep, lower the EZ bar back down to your hips.
- Complete your desired number of repetitions.
Video Tutorial
EZ Bar Curl Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Anterior
- Levator Scapulae
- Trapezius – Middle
- Trapezius – Upper
- Wrist Flexors
Antagonist Stabilizers
- None
Benefits of EZ Bar Curl
The EZ Bar Curl is an excellent exercise for strengthening the biceps brachii, the muscle located in the upper arm. This exercise helps to develop the biceps muscles and can be performed using light to heavy weights. The EZ Bar Curl specifically targets the biceps brachii, which helps increase muscular strength and endurance. Additionally, this exercise can help improve posture and reduce stress on the wrists and elbows. Furthermore, the EZ Bar Curl can be used to focus on specific areas of the biceps, providing an effective overall workout.
Tips for Performing EZ Bar Curl
If you’re looking to get fit and want to incorporate EZ Bar Curl into your exercise routine, there are a few tips you should keep in mind. Below are some simple tips for executing the perfect EZ Bar Curl.
- having your elbows forward can permit your biceps to not release tension in the down position. This changes the time under tension in your biceps between reps, will enable your biceps to atrophy sooner.
- Execute Drop Sets. You can amplify your muscle development by using drop sets. Drop sets are any time you go to near failure next you drop the weight and continue. You are able to drop the load many times.
- conduct your primary compound movements at the beginning of your work out, after that perform isolation lifts to target distinct muscle groups afterward. You want the peak capabilities of your individual muscle groups any time you do compound movements like deadlifts, squats, and bench. Next, you want to focus on the muscle groups of which you determined were weak during those movements, or zones that didn’t get fatigued as a result of the type of compound lift you completed.
Benefits and Tips Video
Frequent Mistakes To Avoid
It’s important to be aware of common mistakes when performing EZ Bar Curls, in order to avoid injuries and get the most out of your workout. It’s easy to become overzealous and try to lift too much weight, but that can put you at risk for injury. The following list will help you avoid common mistakes when performing EZ Bar Curls.
- Avoid The Urge To Trai Solo. A companion could be an amazing motivator. A workout buddy can certainly also be useful spotter.
- Avoid The Urge To Perform The Exact Same Exercises Each And Every Time. When you execute the same exercise every exercise session your muscles will certainly be conditioned to do that one lift effectively, and you will peak faster.
- You’ll Do Better To Not Lift Solo. Your workout partner are generally an incredible motivator. Your partner could be also important spotter.
Find More Barbell Exercises Here
Variations and Complementary Exercises
There are several other exercises that can be used as alternatives to the EZ Bar Curl. These exercises are designed to work similar muscle groups, so they can be used interchangeably to mix up your workouts. Below is a list of variations, complementary, and alternative exercises for the EZ Bar Curl.
EZ Bar Preacher Curl
The EZ Bar Preacher Curl is an excellent alternative to the traditional EZ Bar Curl. It is a variation of the classic curl exercise that targets the biceps, but also works the forearms and shoulders. This exercise requires sitting on a preacher bench and gripping an EZ bar with an underhand grip. The exerciser then curls the bar up towards their shoulders, keeping their elbows tucked in close to their sides. This exercise is a great complement to the traditional EZ Bar Curl as it helps target different muscles and can be used to mix up a bicep workout routine.
EZ Bar Spider Curl
The EZ Bar Spider Curl is an excellent complement to the EZ Bar Curl. This exercise targets the same muscles as the EZ Bar Curl but with a different angle of motion. Instead of curling the bar upwards, the EZ Bar Spider Curl requires you to curl the bar outwards and hold it in front of you. This exercise puts extra emphasis on the biceps and helps build a stronger, more toned upper arm. The EZ Bar Spider Curl is an ideal alternative to the EZ Bar Curl for those looking to target the same muscles but with a slightly different angle.
EZ Bar Standing Preacher Curl
The EZ Bar Standing Preacher Curl is a great complementary or alternative exercise to the regular EZ Bar Curl. It works the same muscles as the regular curl, but with an added emphasis on the biceps. This exercise is done standing up and can be performed with either a barbell or an EZ bar. The preacher curl requires you to keep your upper arms stationary while lifting the weight with your elbows tucked in close to your body. This helps to really isolate the biceps and increase the intensity of the exercise. This exercise is ideal for those looking to add size and definition to their arms, as well as for those who want a more challenging curl variation.
Check Out These Top Barbell Exercises
Incline Alternating Dumbbell Hammer Curl
The Incline Alternating Dumbbell Hammer Curl is a great complementary or alternative exercise to the EZ Bar Curl. This exercise is done while sitting on an incline bench, with the dumbbells hanging to the side of the body and the palms facing each other. The exerciser then curls one arm up towards the shoulder while keeping the elbow tucked in and the upper arm stationary, while simultaneously lowering the other arm. This exercise works both biceps and helps to increase strength and stability in both arms. It also helps to develop unilateral strength, which can be beneficial for athletes who require more balanced strength and power in both arms.
Incline Dumbbell Biceps Curl
The Incline Dumbbell Biceps Curl is an excellent complementary or alternative exercise to the EZ Bar Curl. By performing the exercise while on an incline bench, the lifter is able to add a greater range of motion to the exercise, as well as put more stress on the biceps. This exercise can also help target the inner biceps, which can be difficult to do with a barbell curl. Additionally, using dumbbells allows for independent arm movement, which can help balance out any muscular imbalances between the arms.
Lever Hammer Grip Preacher Curl (Machine)
The Lever Hammer Grip Preacher Curl (Machine) is a great complementary or alternative exercise to the EZ Bar Curl. This machine isolates the biceps, helping to ensure proper form and target the desired muscles. The machine’s adjustable seat and arm pad allow for easy customization and a comfortable workout, while the angled arm pad helps to reduce strain on the wrists. Additionally, the hammer grip of the machine provides a more natural hand position that may be preferred by some users.
Find More Arms Exercises Here
Opposing Complementary Exercises
In order to ensure your workout routine is balanced and comprehensive, it’s important to add exercises that complement the EZ Bar Curl. Exercises that work the opposing muscle groups can be especially beneficial for stabilizing your muscles, improving flexibility, and preventing injury. Here are a few exercises that can help you achieve these goals:
Lying Dumbbell Single Extension
The Lying Dumbbell Single Extension is a great exercise to complement the EZ Bar Curl. This exercise specifically targets the triceps, which are the opposing muscle group to the biceps used in the EZ Bar Curl. It is done by lying on a flat bench with a dumbbell in each hand. Keeping your arms straight, raise the dumbbells up and over your head, then lower them back down behind your head. This exercise helps build and strengthen the triceps, which in turn helps to balance out the strength and development of the biceps from the EZ Bar Curl.
Overhead Rope Tricep Extension
The Overhead Rope Tricep Extension is a great exercise to complement the EZ Bar Curl, as it works the opposing muscle group of the triceps. This exercise targets the triceps brachii, the largest muscle of the triceps, which is responsible for elbow extension. This exercise can be done with either one or two arms at a time and involves standing and holding a rope attachment at shoulder height. The arms are then extended overhead, keeping the elbows close to the head. As you lower the rope, focus on contracting your triceps muscles. This exercise can be done with higher reps and lighter weights for toning or lower reps and heavier weights for strength.
Smith Machine Incline Tricep Extension
The Smith Machine Incline Tricep Extension is a great exercise for developing the triceps, which are the opposing muscle group to the biceps used in the EZ Bar Curl. It requires a person to stand at a 45-degree incline and press a barbell down towards the chest, keeping the elbows close to the body. The Smith Machine helps to ensure that the user maintains proper form throughout the exercise, and keeps them stable as they move through their range of motion. This exercise is great for helping to develop triceps strength, and can be a great complementary exercise to the EZ Bar Curl.
Get Your Guns Pumping: Master the EZ Bar Curl Today!
The EZ bar curl is a great way to pump up your arms and build those biceps. This exercise is beginner-friendly and is ideal for those who are just starting to lift weights. To perform an EZ bar curl, you’ll need to hold the bar with an underhand grip, keeping your hands shoulder-width apart. As you lift, make sure to keep your elbows tight to your sides, only moving your forearms. Start with a light weight and gradually increase the weight as you feel more comfortable with the movement. Incorporating the EZ bar curl into your workout routine will help you achieve those toned and sculpted arms you’ve been dreaming of.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Barbell Exercises
