Why should I use an SZ-bar instead of a straight barbell?

The angled grips of an SZ-bar put your wrists in a more natural, semi-supinated position. This reduces the risk of strain and injury compared to the fixed position of a straight bar.

Which grip should I use on the SZ-bar?

Using the outer, wider grips targets the inner head of the biceps, while the inner, narrower grips place more emphasis on the outer head and the brachialis.

How heavy should I go with this exercise?

Select a weight that allows you to complete 8 to 12 repetitions with perfect form. If you find your back arching to finish a rep, the weight is too heavy.

How to Do SZ-Bar Bicep Curls: Proper Form Guide

Learn the correct technique for SZ-bar bicep curls. Build arm strength and size while protecting your wrists with our expert step-by-step instructions.

How to Perform

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

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

Primary movers

Biceps

Stabilizers

Brachialis
Brachioradialis
Forearms

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Biceps · Arms