EZ-Bar Bicep Curl

Muscles EZ-Bar Bicep Curl Works

Muscles used

• Bicepsfront of the upper arms
• Brachialisdeep muscle under the biceps near the elbow
• Brachioradialisouter forearm muscle running from the elbow toward the thumb side of the wrist
• Forearmslower arms from the elbows to the wrists

Main muscleHold the EZ-bar and curl it toward your shoulders while keeping your elbows by your sides. The main muscle driving this movement is your biceps. Your biceps contract to bend your elbows and lift the bar.

Supporting musclesYour brachialis helps bend the elbows, and your brachioradialis assists from the outer forearm.

How it should feelAs the EZ-bar rises, the front of your upper arms should shorten and squeeze. Near the top, your biceps should feel strongly contracted.

Signs you're offIf your elbows move forward or your shoulders lift, you are using momentum instead of isolating your biceps. If your wrists bend, your wrists and elbows may feel extra stress.

Remember thisKeep your elbows pinned and curl the EZ-bar by squeezing your biceps.

Setting Up for EZ-Bar Bicep Curl

Setup orderInsert a weight plate of the same weight → Lock the clip right next to the plate

• EZ bar and the plate

  Set it like thisInsert plates of the same weight onto both sides of the EZ bar all the way onto the bar.

  How to checkThe numbers and weight markings on both plates must match, and the plates must be inserted all the way into the bar.

• Clips

  Set it like thisInsert a clip on the outside of the plate and attach it right next to the plate to lock it.

  How to checkThere shouldn't be any noticeable gap between the clip and the plate, and the plate shouldn't move outwards even if you push it with your hand.

Watch out forAvoid starting with weights of the two plates are different, the plates are not inserted all the way, or the clips are detached from the plates.

Stance for EZ-Bar Bicep Curl

Foot widthPlace your feet about shoulder-width apart.

Where your weight goesPress the whole sole of each foot into the floor, and spread your weight evenly across both feet.

Upper body positionKeep the EZ-bar close to your body so it starts in front of your thighs.

Why it mattersIf your foot support is unstable, your body may sway as you curl the EZ-bar.

How to Grip for EZ-Bar Bicep Curl

Grip typeHold the angled grip sections of the EZ-bar with your palms facing forward.

Grip widthPlace your hands about shoulder-width apart, holding the same angled section on both sides of the EZ-bar.

How hard to gripPlace the bar in the middle of your palms and wrap your thumbs around it. Keep the backs of your hands in line with your forearms.

The Key Point for EZ-Bar Bicep Curl

Keep your elbows close to your body, and slowly lift the EZ bar at a comfortable angle for your wrists.

Think of it like thisKeep your wrists relaxed and your elbows close to your body.

Before the fixWhen lifting, you have to shake your body, or your wrist bends awkwardly.

After the fixStrength is applied to the front of the arm, and the strain on the wrist is reduced.