How to perform EZ Bar Bicep Curl with proper form
Setup
- Equipment: Start with an EZ bar. Ensure itโs at an appropriate weight for your strength level.
- Grip: Stand with your feet shoulder-width apart. Grip the EZ bar using the angled sections, palms facing up (supinated grip).
Positioning
- Posture: Stand upright, shoulders back, and feet flat on the ground.
- Elbows: Keep your elbows close to your body and slightly forward.
Execution
- Curl Movement: Inhale as you prepare. Exhale as you curl the bar upward by flexing your elbows. Keep your upper arms stationary.
- Peak Contraction: Raise the bar until your forearms are vertical or just below shoulder level. Squeeze the biceps at the top.
- Lowering: Slowly lower the bar back to the starting position while inhaling. Ensure control and avoid letting the weight drop.
Tips
- Maintain a neutral spine throughout the movement.
- Avoid swinging or using momentum; focus on controlled movements.
- Keep your wrists straight and aligned with your forearms.
Exercises
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Reverse Curl, Barbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Cable
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Band
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Seated Palms Up Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Wrist Roller, Bodyweight
Type: Upper, Pull
Target: Forearms
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms