Arms
Biceps Curls With SZ-bar
Master the SZ-bar curl to build peaked biceps while reducing unnecessary strain on your wrists and elbows.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and grasp the SZ-bar on the outer handles with an underhand grip.
Position your elbows tucked close to your torso and ensure your palms are facing slightly inward due to the bar's shape.
Exhale and curl the weight toward your shoulders by contracting your biceps while keeping your upper arms stationary.
Continue the movement until the bar is at shoulder level and your biceps are fully contracted.
Inhale and slowly lower the bar back to the starting position until your arms are fully extended.
Maintain a neutral spine and avoid using momentum or swinging your hips to lift the weight.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring the elbows away from the ribcage during the lift
- Using a restricted range of motion by not fully extending the arms
- Swinging the torso to create momentum for heavier loads
- Allowing the wrists to collapse or bend backward
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.