EZ-Bar Curl

Also called EZ bar curl and ez curl.

Works: Biceps
Equipment: EZ bar
Level: Beginner
Type: Isolation

How to do it

Setup. Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.

Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
Then inhale and slowly lower the bar back to the starting position.
Repeat for the recommended amount of repetitions.

Cues

Elbows pinned.
Curl, squeeze at the top.
Three seconds down.

Common mistakes

Swinging.
Elbows forward.

Where to start

Sets2-3

Reps8-12

Rest1 min

Tempo1-1-3

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.