EZ-Bar Curl

oec:ez-bar-curl

A standing bicep curl performed with an undulating cambered bar to reduce wrist and forearm strain.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: EZ-Bar Biceps Curl, SZ-Bar Curl, EZ Curl, Cambered Bar Curl, ez bar curl, ez bar biceps curl, ez bar bicep curl, Biceps Curls With SZ-bar

How to do it

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.

Movement

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

Swinging the torso to generate momentum from the hips and lower back.: Brace the core, keep the torso motionless, and reduce the weight if necessary.
Drifting the elbows forward to make the top portion easier.: Keep the elbows tucked at your sides to ensure continuous mechanical tension on the biceps.
Cutting the bottom range of motion short.: Allow the arms to fully straighten at the bottom of every rep to achieve a complete stretch.

Safety

Avoid hyperextending the lumbar spine under heavy loads.

Muscles

Biceps brachii prime mover
Brachialis synergist
Brachioradialis synergist
Wrist and finger flexors stabilizer
Front deltoid stabilizer

Joints

Elbow: Flexion, Extension
Shoulder: Isometric stabilization
Wrist: Isometric stabilization

Details

Movement: Elbow flexion isolation
Modality: Hypertrophy, Strength
Mechanics: isolation
Force: pull
Laterality: bilateral
Kinetic chain: open
Level: beginner
Equipment: EZ curl bar
Record: Repetitions and Load
Load: external, total

variation of Barbell Curl
substitute for Barbell Curl
substitute for Dumbbell Curl
substitute for Cable Curl

Sources

wger: Biceps Curls With SZ-bar, by wger.de (CC-BY-SA-3.0)

This record: CC-BY-SA-4.0.

Data

ez-bar-curl.json