Bicep curl with EZ bar and wide grip

Exercise overview

Primary muscle group: Arms

Exercise type: EZ-bar

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 17

Average per rep (lbs)*: 38

Description: Stand 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. Without moving your body, exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed. Once your elbows are flexed, allow them to move forward slightly, bringing your forearms to a vertical position. Hold this position for a count of two and squeeze your biceps. Inhale as you slowly lower the barbell back to the starting position. Repeat the exercise for the recommended number of repetitions.

Exercise ID: 00032

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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