Exercise Guide

How To Do Ez Bicep Curl Properly

EZ bicep curl is an exercise for the bicep muscles that helps a trainee build mass and gain strength.

The curl is done using an EZ bar which is twisted at different angles in a zigzag design.

This bar has a provision for variable grip angles which makes it comfortable to handle. It also reduces the strain on your wrists as opposed to a straight bar. Using an EZ bar in bicep curls has multiple advantages over the standard straight bar. In this article, we will look at them in detail.

HOW TO DO EZ BICEP CURL

Here is how you should do the bicep curls using the EZ bar.

  • Use a comfortable weight to load the EZ bar and hold the inner curves of the bar. Now to achieve perfect balance, see that your shoulder width is the measure with which you spread your feet and also the one with which you hold on to the bar.
  • Lift the bar from the ground and keep your elbows slightly attached to your sides.
  • With your back straight and your chin up, curl the weight towards your upper chest in a controlled motion.
  • Lower the bar to the initial position until your hands are fully stretched. That’s one rep.
  • Go for about 4 or 5 sets of 10 reps but if you feel you can do much more, make it 15 reps per set.

MUSCLES WORKED BY EZ BICEP CURL

The main muscles worked by bicep curls is the bicep muscles. Here is how the EZ bar works the muscles.

Biceps brachii: This is the main group of muscles worked when you curl the EZ bar. The muscle has two heads, it helps to rotate the forearm when you tilt your arm to make your palms face up. To a minor extent, they also help in the flexion of the shoulder.

Brachialis: This muscle is positioned underneath the biceps and projects on the outer sides of the biceps. When this muscle is developed, it increases the width of the upper arm, thereby making it look bigger. The best way to activate the brachialis is to hold the EZ bar in a fairly neutral grip.

Brachioradialis: The brachioradialis is a muscle found in the forearm. It supinates the arm when it is tilted to make it face down.

BENEFITS OF EZ BICEP CURL

GOOD BALANCE

When you curl the loaded EZ bar, you will realize increased comfortability and balance when curling the bar as opposed to curling a straight bar.

The benefit here is that you will focus all your effort on curling the bar but none on achieving balance.

BETTER GRIP

The curved, zigzag bar makes it easy to hold and enhances the grip of the person working with it.

Since the EZ bar activates a specific part of the bicep, you can choose to vary the size of your grip from a narrow grip to neutral and wide.

The size of your grip will pose a level of challenge or difficulty, but nevertheless, a narrow grip activates the outer head of the bicep, while a wide grip activates the inner head.

BETTER MUSCLE ACTIVATION

When you’re sure of what you want, in this case, bigger and stronger biceps, curling the weight with the EZ bar will be the way to go.

This is because it isolates the bicep muscle by eliminating any external force that may divert your effort like weight imbalance.

EZ BICEP CURL VARIATIONS

EZ PREACHER CURL

This workout leverages on the benefits of using a preacher bench and an EZ bar.

Doing the bicep curl on a preacher bench isolates the bicep muscle just as the EZ bar does so combining these two workouts will take the game to a whole new level.

To do this, you simply sit on the preacher’s bench and slide your elbows on the cascaded pad then curl the bar just like you would while standing.

BARBELL CURL

This is like the common bicep workout that you probably started out with when you commenced your training. To do this, just load enough weight on the barbell, stand upright with your feet apart and curl the weight.

DUMBBELL CURL

Grab a pair of dumbbells that you’re comfortable with then take the right posture. With your hands freely hanging on your sides, curl the dumbbell to the top of your shoulders one after the other.

COMMON MISTAKES TO AVOID WHILE DOING THE EZ BICEP CURL

SUPPORTING YOUR ELBOWS AGAINST YOUR BODY

Most trainees make this mistake when the weight is either too heavy or when they’re determined to complete a set despite being exhausted.

Sometimes it is simply because they’re just newbies who don’t know how to do it right.

LIMITED RANGE OF MOTION

Sometimes you may be tempted not to swing the weight to the top of the range of motion but this is not right because no tension is created to effectively build up the bicep muscle.

USING MOMENTUM

This mistake happens when you keep swinging the weight in such a way that your entire body is moving forwards and backward.

If your feet are closely clutched together, you will have a poor balance. When you curl up the weight pushes you back and when you curl it down, it tosses you forwards.

STRICTNESS

Much as you are not supposed to use momentum while curling the weight, also see that you aren’t too strict to the point of being too rigid.

When you curl the weight, your center of gravity is bound to change therefore, it should be compensated by slightly leaning back. Use your biceps and your shoulders to curl the weight and when your body moves it should be realistic.

CONCLUSION

EZ bicep curl is a very effective and safe exercise that is recommended for bulking strong bicep muscles. In comparison to a straight bar, it is much better. It isolates the targeted muscles by eliminating the need of balancing weight.

If your wrists aren’t strong enough, use the EZ bar to do your bicep curls. It keeps your hands in a semi-supinated posture and gives you a friendly grip that has little strain on your wrists.

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