{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "EZ-Bar Biceps Curl",
      "kind": "common"
    },
    {
      "text": "SZ-Bar Curl",
      "kind": "regional"
    },
    {
      "text": "EZ Curl",
      "kind": "common"
    },
    {
      "text": "Cambered Bar Curl",
      "kind": "common"
    },
    {
      "text": "ez bar curl",
      "kind": "common"
    },
    {
      "text": "ez bar biceps curl",
      "kind": "common"
    },
    {
      "text": "ez bar bicep curl",
      "kind": "common"
    },
    {
      "text": "Biceps Curls With SZ-bar",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "biceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "brachioradialis",
        "role": "synergist"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "wrist",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-elbow-flexion"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "ez-bar"
      ]
    ]
  },
  "external_ids": {
    "wger": "94"
  },
  "id": "oec:ez-bar-curl",
  "instructions": {
    "setup": [
      "Stand upright with feet hip-width apart and knees slightly unlocked.",
      "Grasp the inner angled grips of the EZ-bar with an underhand grip, hands roughly shoulder-width apart.",
      "Hold the bar at thigh level with arms extended and elbows pinned lightly near your ribcage."
    ],
    "steps": [
      "Keeping your upper arms stationary, curl the bar upward by flexing the elbows.",
      "Continue lifting until your biceps are fully contracted and the bar reaches upper chest height.",
      "Pause briefly and squeeze your biceps at the peak of the movement.",
      "Lower the bar under control back to full elbow extension."
    ],
    "breathing": "Exhale as you curl the bar upward; inhale smoothly as you lower it back down.",
    "cues": [
      "Elbows glued to your sides",
      "Squeeze biceps at the top",
      "No swinging with the hips"
    ],
    "common_faults": [
      {
        "fault": "Swinging the torso to generate momentum from the hips and lower back.",
        "correction": "Brace the core, keep the torso motionless, and reduce the weight if necessary."
      },
      {
        "fault": "Drifting the elbows forward to make the top portion easier.",
        "correction": "Keep the elbows tucked at your sides to ensure continuous mechanical tension on the biceps."
      },
      {
        "fault": "Cutting the bottom range of motion short.",
        "correction": "Allow the arms to fully straighten at the bottom of every rep to achieve a complete stretch."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid hyperextending the lumbar spine under heavy loads."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "EZ-Bar Curl",
  "previous_ids": [
    "oec:biceps-curls-with-sz-bar"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Biceps Curls With SZ-bar",
        "url": "https://wger.de/en/exercise/94/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "wger.de"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:barbell-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-curl"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "supinated",
      "width": "shoulder"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A standing bicep curl performed with an undulating cambered bar to reduce wrist and forearm strain."
}