Bicep curl with EZ bar

Exercise overview

Primary muscle group: Arms

Exercise type: EZ-bar

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 21

Average per rep (lbs)*: 47

Description: Stand upright holding an EZ bar in both hands. Your hands should be shoulder-width apart and your palms should be facing upward. Your elbows should almost be fully extended and the bar should rest against your thighs. Exhale as you lift the EZ bar up toward your shoulders using only your arms. The rest of your body should be still. At the top of the movement, hold shortly and squeeze your biceps. Inhale as you lower the EZ bar to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00069

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

Optimal Grip Position: Use the angled grips of the EZ bar to reduce wrist strain. This not only increases comfort but also optimizes bicep engagement.
Controlled Movements: Avoid swinging the bar or using momentum. Focus on controlled, deliberate movements to maximize muscle activation and reduce the risk of injury.
Elbow Position: Keep your elbows close to your torso throughout the movement. This helps to isolate the biceps and ensures that other muscle groups aren't taking over.
Range of Motion: Fully extend your arms at the bottom of the movement and aim to bring the bar up just past 90 degrees at the elbow joint. This maximizes muscle stretch and contraction.
Mind-Muscle Connection: Concentrate on the contraction of the biceps. Visualizing the muscle working can enhance the effectiveness of the exercise.
Breathing: Exhale as you curl the bar up and inhale as you lower it back down. Proper breathing helps to maintain rhythm and can improve performance.
Appropriate Weight: Choose a weight that allows you to complete your reps with good form. Too heavy, and you'll compromise form; too light, and you won't effectively challenge the muscles.
Avoid Locking Joints: Do not lock your elbows at the bottom of the move. Keeping a slight bend in the elbows maintains tension on the biceps and supports joint health.
Variation: Include variations like using different grip widths to target different parts of the biceps and to keep your workout routine fresh.
Warm-Up: Always start with a proper warm-up to prepare your muscles and joints for the exercise, reducing the risk of injury.

Exercise overview

Exercise tips and tricks

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