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biceps

EZ Barbell Curl

Standing, you curl a bent EZ bar from your thighs to your shoulders. The angled grip is easier on the wrists than a straight bar.

beginnerez barplates

EZ Barbell Curl, start position
START
EZ Barbell Curl, end position
END
BEFORE YOU START1
  1. Load the same weight on each side and clip the plates on.
HOW TO DO IT

Get into position

  1. Hold the bar on the angled parts with your palms facing up, hands about shoulder-width apart.
  2. Stand tall with your feet hip-width apart and your knees slightly bent.
  3. Pin your elbows to your sides and keep them there for the whole set.

Check: You are standing tall, elbows at your sides, with the weight hanging at arm's length against your thighs.

Curl up

  1. Bend your elbows and curl the bar up to your shoulders.
  2. Squeeze your biceps for a second at the top.

Check: The bar is at your shoulders, your elbows have not moved forward, and your trunk is upright.

Lower slowly

  1. Lower the bar slowly until your arms are straight.

Check: Your arms are straight again with your elbows still at your sides.

That is one rep. Repeat for your set.

Breathe out as you curl up in about 1 second; squeeze; breathe in as you lower over 2 to 3 seconds.

MUSCLES WORKED
EZ Barbell Curl: muscles worked, front view
EZ Barbell Curl: muscles worked, back view

biceps

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES2
  • Swinging the body or the elbows forward to lift the weight. Momentum and the shoulders do the work instead of the biceps. Fix: Keep your elbows pinned at your sides and your trunk still; use less weight.
  • Dropping the weight back down. Fix: Lower over 2 to 3 seconds; the lowering half builds the muscle too.
SAFETY1
  • Keep your wrists straight; do not let them bend back under the weight.
EQUIPMENT SETTINGS
  • plates Same weight on both sides, clipped on.
RELATED EXERCISES

variants: barbell curl, reverse barbell curl, ez barbell preacher curl

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