Bicep curl with EZ bar and wide grip
The EZ bar standing biceps curl (wide grip) is a powerful exercise focusing on the biceps brachii with additional activation of the brachialis and brachioradialis. This variation shifts the emphasis to the inner biceps, promoting balanced muscle development and improving the peak of the bicep. Benefits include enhanced grip strength and overall arm size. Athletes can profit from this exercise due to improved upper body strength, crucial for sports requiring powerful pulling motions and stability. This move also fosters better elbow joint health and muscle symmetry.
| Primary muscle group: | Arms |
| Exercise type: | Ezbar |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
17kg
Avg. weight
38lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Stand up straight and hold a barbell with a shoulder-width, palms up grip. Keep your arms almost fully extended and the barbell resting against your thighs.
- 2Without moving your body, exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed.
- 3Once your elbows are flexed, allow them to move forward slightly, bringing your forearms to a vertical position.
- 4Hold this position for a count of two and squeeze your biceps.
- 5Inhale as you slowly lower the barbell back to the starting position.
- 6Repeat the exercise for the recommended number of repetitions.
Tips & Tricks
Elbow Positioning: Keep your elbows close to your torso throughout the movement. This helps to isolate the biceps and ensures you are targeting the muscle effectively.
Grip and Wrist Alignment: Utilize the wide, outer handles of the EZ bar to take a wide grip. The semi-supinated grip (palm facing angle from the EZ bar) can help reduce strain on your wrists.
Stable Posture: Stand with your feet shoulder-width apart and maintain a slight bend in your knees. This stable stance can help prevent lower back strain.
Controlled Movements: Avoid using momentum to lift the bar. Focus on lifting and lowering the bar in a controlled manner, emphasizing the contraction and extension of the biceps.
Breathing Techniques: Inhale as you lower the bar slowly to the starting position, and exhale while curling the bar up. Proper breathing can aid in maintaining form and overall endurance.
Avoid Full Extension: Do not allow your arms to fully extend at the bottom of the movement, as this can place unnecessary strain on the elbow joints. Keep a slight bend to maintain tension on the biceps.
Pace and Tempo: Practice a controlled pace. Aim for a 2-second lift, a brief pause at the top for maximum contraction, and a 3-4 second lower to encourage muscle hypertrophy.
Use Appropriate Weight: Start with a weight that allows you to perform the exercise with perfect form. Gradually increase the weight as you become stronger. Avoid lifting too heavy, leading to compromised form and increased risk of injury.
Focus on the Mind-Muscle Connection: Concentrate on your biceps doing the work. Visualizing the muscle contraction can enhance your muscle engagement and support better gains.
Stretch and Warm-Up: Always warm up your muscles with light cardio and dynamic stretching before heavy lifting. Post-exercise, perform static stretches for the biceps to aid in recovery and flexibility.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
