EZ-Bar Curl

A biceps curl performed with an EZ curl bar, which reduces wrist strain while effectively targeting the biceps and brachialis muscles.

Instructions

1. Stand upright with your feet shoulder-width apart and good posture.
2. Hold an EZ curl bar at the wide outer handles with your palms facing forward.
3. Your hands should be slightly tilted inward due to the shape of the bar.
4. Keep your elbows close to your torso and let the bar hang at arm’s length.
5. While keeping your upper arms stationary, exhale and curl the bar upward.
6. Contract your biceps and focus on only moving your forearms.
7. Continue raising the weight until your biceps are fully contracted and the bar reaches shoulder level.
8. Hold the top contracted position briefly and squeeze your biceps.
9. Inhale and slowly lower the bar back to the starting position.
10. Repeat for the desired number of repetitions.

Tips

• Keep your elbows locked to your sides throughout the movement.
• Avoid using momentum or swinging the weight.
• The EZ bar’s angled handles reduce wrist strain compared to straight barbells.
• Use controlled movements with a full range of motion.
• Start with lighter weights to master proper form before increasing load.