Have you ever thought of finding the most satisfying of all the bicep exercise variations? Well, this is your lucky day. This feature the supinated EZ bar curl, is a bicep exercise that weight lifters perform to build their muscle mass and develop unparalleled strength. This is actually a biceps curl performed with an EZ bar.
HOW TO DO SUPINATED EZ BAR CURLS
The EX bar curl is a popular and highly effective exercise for developing biceps muscles. Here’s how to do it:
Here is how to do it:
Equipment needed: EZ bar
- Load a suitable amount of weight onto an EZ bar. Alternatively, use a fixed bar for more convenience.
- Grab the bar with shoulder-width grip so that your elbows are pinned to your sides.
- With the bar resting against your thighs, curl the weight towards your shoulders while keeping your elbows still.
- Continue curling until the undersides of your forearms make a forceful contraction with your biceps.
- Hold the contraction for a while and then lower the weight under control until your elbows reach full extension.
- Perform 3–5 sets of 6–15 reps in total.
WHAT MUSCLES DOES THE SUPINATED EZ BAR CURL WORK?
The supinated EZ bar curl builds mainly the following muscles;
THE BRACHIALIS MUSCLES
If you are interested in improving the shape and size of your arms, then it is about time you embarked on working on your brachialis.
The EZ bar is not only capable of building your brachialis but also your upper arms. The brachialis is located under the arms.
This makes growing them worthwhile since it will make them push the biceps up and further out. This will subsequently make your arms appear bigger.
In addition, the brachialis makes your arms look thicker and broader. Growing your brachialis serves to widen out the arms, making them look bigger from all directions.
BENEFITS OF SUPINATED EZ BAR CURLS
The EZ bar is a common piece of equipment that can be used to do a variety of exercises. This comes with a number of benefits for a workout lover. Some of these benefits include;
BULKING UP YOUR MUSCLES
The supinated EZ bar curls work the biceps muscle which is located on the front of your upper arms. You will find it more comfortable to do exercises in a cumbered bar than using a straight bar.
This is attributed to the fact that straight bar curls can be tough on your waist. The biceps are basically the target muscles in EZ arm curls.
TUNNING UP YOUR TRICEPS
Your triceps are located on your upper arm and are responsible for extending your elbow. This goal can be achieved by keeping your upper arms still and ensuring all of the movement comes from your elbows and not your shoulders.
GIVING BETTER BALANCE
Many a weight lifter will concur that Olympic barbells are a bit long and that makes using them for curling quite problematic. This is because half of your effort and stabilization muscles are spent keeping the weight balanced.
The length of most curl bars is around five feet, which makes it easy to bring the weight plates closer to your natural center of gravity.
Instead of wobbling the bar and plates, you can focus your energy on driving that weight straight up and down for maximum muscle stimulation and growth.
BEST OF SKULL CRUSHERS
Are skull-crushers your favorite in the gym? Well, do not let that name scare you. The aim is not to smash your skull, but rather to work the three-headed monster on the back of your arm-your triceps. The EZ curl bar will not disappoint you.
With a neutral grip, it enables you to maintain an easier handle on the weight, and because of the short nature of the bar. It is indeed friendly. These bars are also lighter than the traditional barbells which make this exercise safer and more accessible.
SUPINATED EZ BAR CURLS ALTERNATIVES
Do not bury your head in an EZ bar curl alone. There are a number of alternative exercises which can give you same benefits if done correctly:
EZ BAR CABLE CURL
The EZ bar cable curl is one exercise that you cannot wish away. This is because it is an excellent alternative to the supinated EZ bar curls.
It is an outstanding biceps exercise since they keep your muscles under intense tension. Moreover, they are perfect for intensity–boosting drop sets.
Using an EZ bar also means less elbow and wrist stress, leaving you free to pay more attention to working your biceps maximally.
- You are therefore free to choose between using a wide or narrow grip. Here is how to perform it;
- Attach an EZ bar to a low pulley machine. Hold the handle with an underhand grip, and make it wide or narrow as you may wish.
- Stand with your feet about shoulder-width apart, brace your core, and shoulder down and back.
- Without using your legs or arms, for example, bend your elbows and curl the bar up to shoulder height.
- Lower the weight until your arms are extended and repeat.
MISTAKES TO AVOID IN SUPINATED EZBSR CURLS
If you want to achieve the best results and avoid possible injuries at the same time, then take care to avoid the mistakes below :
USING MOMENTUM
Most weight lifters use momentum to swing the weight up during the standing EZ bar curls. This is mostly done in the form of leaning back, bending your knees or thrusting your hips in order to get the bar moving.
This is also referred to as ego lifting. You should avoid the temptation to ego lift so that you can keep the tension on the target muscles while thrusting your hips in order to get the bar. Avoiding the urge will at the same time minimize the chances of getting an injury.
HOW TO DO SUPINATED EZ BAR CURLS
The EX bar curl is a popular and highly effective exercise for developing biceps muscles. Here’s how to do it:
Here is how to do it:
Equipment needed: EZ bar
- Load a suitable amount of weight onto an EZ bar. Alternatively, use a fixed bar for more convenience.
- Grab the bar with a shoulder-width grip so that your elbows are pinned to your sides.
- With the bar resting against your thighs, curl the weight towards your shoulders while keeping your elbows still.
- Continue curling until the undersides of your forearms make a forceful contraction with your biceps.
- Hold the contraction for a while and then lower the weight under control until your elbows reach full extension.
- Perform 3–5 sets of 6–15 reps in total.
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