EZ-Bar Curl
The standing EZ-bar curl is a staple of any upper body workout, particularly those targeting the biceps. It is a great exercise for building strength and size, and can be performed with moderate to high reps. Many gyms have EZ-bars with fixed weights, which makes it simpler to quickly adjust the weight and get back to training. It also allows for more efficient workouts, as there is no need to change plates between sets. In addition, the design of the EZ-bar helps to reduce strain on the wrists and forearms, making it a great choice for those with joint issues. Finally, the standing EZ-bar curl can be used to hit multiple angles of the biceps, leading to a more complete workout. All in all, the standing EZ-bar curl is an excellent exercise for building strength and size in the biceps.
Type:
Strength
Muscles Used:
Biceps
Level:
Intermediate
Equipment:
E-Z Curl Bar
Benefits Of This Exercise
- The standing EZ-bar curl is an excellent exercise for building size and strength in the biceps.
- Many gyms have EZ-bars with fixed weights, making it easy to quickly adjust the weight and get back to training.
- The design of the EZ-bar helps to reduce strain on the wrists and forearms, making it a great choice for those with joint issues.
- The standing EZ-bar curl can be used to hit multiple angles of the biceps, leading to a more complete workout.
- Many lifters find the EZ-bar easier on the wrists, elbows, and shoulders than a straight bar.
- It can be made more difficult by controlling tempo or adding pauses.
Step by Step Instructions For EZ-Bar Curl
- Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
- Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
- Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
- Then inhale and slowly lower the bar back to the starting position.
- Repeat for the recommended amount of repetitions.
Variations:
- You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.
- You may also use the closer grip for variety purposes.
Warm Up Tips
- Start by standing up straight and holding an EZ curl bar at the wide outer handle. Make sure your palms are facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso.
- Exhale and curl the weights forward while contracting your biceps. Focus on moving only your forearms and keep your upper arms stationary.
- Raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze your biceps.
- Inhale and slowly lower the bar back to the starting position.
- Repeat for the recommended number of repetitions.
Variations:
- You can also perform this exercise using an E-Z attachment hooked to a low pulley. This variation provides a good contraction at the top of the movement.
- For variety purposes, you may also use a closer grip.
The standing EZ-bar curl is a staple exercise for targeting the biceps in any upper body workout. Here are some warm-up tips to ensure a safe and effective workout:
- Start with a light weight or no weight at all to warm up your muscles and joints.
- Perform a few sets of 10-15 reps with a lighter weight to gradually increase blood flow
EZ-Bar Curl Safety Tips
- Warm up properly before starting the exercise to prevent injuries.
- Ensure that the EZ curl bar is securely held with a wide outer handle.
- Keep your elbows close to your torso throughout the exercise to maintain proper form.
- Exhale while curling the weights forward and focus on moving only your forearms.
- Avoid using momentum or swinging your body to lift the weights.
- Hold the top contracted position for a moment and squeeze your biceps.
- Lower the bar slowly and controlled to prevent any sudden jerking or strain on the muscles.
- Start with a weight that allows you to perform the exercise with proper form and gradually increase the weight as you get stronger.
- Listen to your body and stop if you experience any pain or discomfort.
- Consider using an E-Z attachment hooked to a low pulley for variation and a better contraction at the top of the movement.
- You may also try using a closer grip for variety purposes.
- If you have joint issues, the EZ-bar curl is a great choice as it reduces strain on the wrists and forearms.
- Remember to breathe properly throughout the exercise.
- Perform the recommended amount of repetitions and sets as advised by your fitness trainer or program.
Incorporating Into Other Workouts
One way to incorporate the standing EZ-bar curl into workouts is by including it as a primary bicep exercise in an upper body workout routine. Here is an example of how it can be incorporated:
1. Warm up: Start with a few minutes of light cardio to warm up your muscles.
2. Compound exercises: Begin your workout with compound exercises such as bench press or rows to target multiple muscle groups and increase overall strength.
3. Isolation exercises: After completing the compound exercises, move on to isolation exercises that specifically target the biceps. The standing EZ-bar curl can be performed as one of these exercises.
4. Sets and reps: Perform 3-4 sets of the standing EZ-bar curl, with 8-12 reps per set. Adjust the weight according to your strength and fitness level.
5. Rest periods: Take 1-2 minutes of rest between sets to allow for recovery.
6. Variation: To add variety to your workout, you can also try using an E-Z attachment hooked to a low pulley, which provides a different contraction at the top of the movement. Additionally, you may experiment with a closer grip on the bar for variety purposes.
7. Cool down: Finish your workout with a few minutes of stretching to cool down and prevent muscle soreness.
By incorporating the standing EZ-bar curl into your upper body workout routine, you can effectively build size and strength in your biceps while also minimizing strain on your wrists, elbows, and shoulders. Remember