What Is the EZ Bar Curl

The EZ Bar Curl is a variation of the standard barbell curl. The main difference is in the shape of the bar. The EZ bar is curved and in a zig-zag design, allowing for a more ergonomic grip than a straight barbell. Such slight curvature places the wrist and forearm in a much more natural position, comfortable, and with less stress on the joints while going through the motion of the curl.

How to Do the EZ Bar Curl

Set Up Your Bar
Take an EZ bar and put the weight plates on it as per your strength level. Choose a weight with which you are able to perform your reps perfectly for 8-12 repetitions.

Grip the Bar
Stand tall with your feet about shoulder-width apart. Grasp the EZ bar using a comfortable, slightly angled grip on the narrower part of the bar to help bring both heads of the biceps into play. Palms should be facing forward with your thumbs wrapped around the bar.

Position Your Arms
Keep your elbows close to your body. You want them to remain still during the exercise, so you can be sure that your biceps-and not your shoulders or back-are engaging in the work.

Curl the Bar Up
Keeping your back straight, curl the bar up to your chest by focusing on squeezing your biceps, while avoiding any jerking or swinging of the body. The upper arms must be kept stationary; only the forearms must move.

Squeeze at the Top
Once the bar has reached chest level, squeeze your biceps for a second or two to really engage the muscle.

Lower the Bar Slowly
Slowly lower the bar back to the starting position; be sure not to drop it, or at least control the motion for maximizing time under tension, which is important for muscle growth.

Repeat
Perform 3-4 sets of 8-12 reps depending on your goals.

Benefits of the EZ Bar Curl

Reduced Wrist Strain

Among the major benefits of the EZ bar, its use means one thing: it is ergonomically designed. The angled grip puts your wrists in a more natural motion compared to a straight barbell and significantly reduces strain. This makes it an excellent choice for anyone with wrist issues or those who find traditional curls uncomfortable.

Targets Both Biceps Heads

Unlike other forms of curls, which may overemphasize one part of the biceps, the EZ Bar Curl keeps the balance between the two heads of the biceps. This balanced targeting leads to fuller, well-rounded development of the biceps.

Increased Muscle Activation

The angled grip allows for better activation of your biceps, especially at peak contraction during the curl. More muscle activation amounts to more strength and size gains over time.

Joint-Friendly

Not only does the EZ Bar Curl reduce the amount of strain on the wrist but also minimizes the stress through the elbow joints. Thus, this may be a safer alternative to straight bar curls for anyone suffering with pain in their elbows or recovering from any form of injury.

Variety

The versatility of using the EZ bar extends into other exercises like triceps extensions.

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FAQs

Q: Can I use dumbbells instead of the EZ bar?
A: Dumbbells, though well and good, do not provide the same type of ergonomic grip that the EZ bar does. However, they are a good alternative for those that don’t have access to an EZ bar.

Q: How often should I do EZ Bar Curls?
A: Aim for 2-3 times per week, depending on your overall training split. Make sure to give time for muscle recovery.

Q: Can the EZ Bar Curl take the place of barbell curls entirely?
A: It can be, especially if you experience wrist pain with traditional barbell curls. However, incorporating both into your routine adds variety and can help in targeting your muscles in different ways.