EZ-Bar Biceps Curl
BicepsIsolationPullBarbellBeginner
Biceps curl with an EZ bar, whose semi-supinated grip reduces stress on wrists and elbows compared to a straight bar. Loads the biceps well with less discomfort.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Grip the EZ bar on the angled sections, hands at shoulder width.
- 2.Stand with your elbows pinned to your sides and torso upright.
- 3.Bend your elbows, curling the bar toward your shoulders.
- 4.Squeeze the biceps at the top.
- 5.Lower under control to near-full extension.
Common mistakes
- ●Swinging the torso for momentum
- ●Letting the elbows drift forward on the way up
- ●Extending abruptly on the way down
- ●Doing only half reps
Proper technique
Elbows pinned and static throughout the movement. The slow, controlled lowering delivers most of the stimulus. The angled grip should feel comfortable on the wrist.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Biceps brachii
Secondary
- Brachialis
- Brachioradialis