Biceps
EZ Bar Curl
The EZ Bar Curl is a strength exercise with an EZ bar for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 32%, biceps (long head) 30% and brachialis 18%.
Also known as: ez curl
How to do it
- Stand tall holding an EZ bar on the outer angled sections, palms facing up, arms straight.
- Pin your elbows to your sides and brace your trunk.
- Curl the bar up in an arc until it is in front of your upper chest.
- Squeeze the biceps briefly at the top.
- Lower the bar slowly until your arms are fully straight.
Tips
- The angled grip takes strain off the wrists compared with a straight bar.
- Keep the upper arms still and let only the forearms move.
Common mistakes
- Rocking the hips to swing the bar up.
- Letting the elbows travel forward at the top.
Muscles worked by the EZ Bar Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.
EZ Bar Curl alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the EZ Bar Curl work?
Mainly the biceps (short head) and biceps (long head). The brachialis assist.
Is the EZ Bar Curl good for beginners?
Yes. The EZ Bar Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the EZ Bar Curl?
For example the Axle Bar Curl, Band Curl and Barbell Curl. They train mostly the same muscles, some with different equipment.
How do you make the EZ Bar Curl harder?
Add weight or reps, or move on to the Axle Bar Curl and Leaning Dumbbell Curl.
Sources
- Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)
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