Biceps · Barbell
EZ-Barbell Curl
The EZ-barbell curl is an isolation movement designed to build the biceps brachii and brachialis muscles. The angled bar places the wrists in a more ergonomic position than a straight bar, making it an ideal choice for targeted arm training in the middle or end of a workout.
How to do it
- Stand with your feet shoulder-width apart, holding an EZ curl bar at arm's length with an underhand grip.
- Keep your elbows close to your torso and your back straight.
- Inhale and brace your core. Exhale as you curl the bar towards your chest, bending only at the elbows.
- Keep your upper arms stationary, focusing on using your biceps to lift the bar.
- Squeeze your biceps at the top of the movement.
- Slowly lower the bar back to the starting position, controlling the movement.
Common mistakes
- Swinging the torso to generate momentum, which shifts tension away from the biceps and puts unnecessary stress on the lower back.
- Drifting the elbows forward as the bar rises, which engages the front deltoids instead of keeping the work on the arms.
- Dropping the bar quickly without controlling the lowering phase, which increases strain on the elbow tendons and reduces muscle stimulation.
Tips
- Keep your elbows pinned close to your sides and motionless throughout the entire repetition.
- Hold a brief one-second squeeze at the top of the curl before smoothly lowering the weight.
- Maintain a firm, neutral wrist position without letting the joints bend backward under the load.
Sets and reps
For muscle growth, aim for 3 to 4 sets of 8 to 12 repetitions with 60 to 90 seconds of rest. For muscular endurance, perform 2 to 3 sets of 12 to 15 reps with 45 to 60 seconds of rest.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Why choose an EZ-bar over a straight barbell?
The angled grips allow for a semi-supinated hand position, significantly decreasing rotational stress on the wrists and elbows compared to a flat barbell.
What should you do if you feel wrist or elbow pain during the curl?
Reduce the working weight, adjust your grip width, or substitute the movement with dumbbells. If discomfort persists, stop the exercise and consult a specialist.
