Arms
EZ Bar Curl
A staple arm exercise designed to build peak bicep height while reducing wrist strain through a natural grip angle.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet shoulder-width apart and hold the EZ bar at the outer handle curves using an underhand grip.
Tuck your elbows tightly against your ribcage and pull your shoulder blades back to establish a stable base.
Exhale as you curl the bar toward your shoulders by flexing the elbows, keeping your upper arms perfectly stationary.
Squeeze your biceps at the top of the movement for a full second without letting the elbows drift forward.
Inhale and slowly lower the bar back to the starting position until your arms are fully extended.
Maintain a slight bend in the knees and a braced core throughout the set to prevent lower back arching.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the hips to lift the weight.
- Allowing the elbows to flare out or move forward during the contraction.
- Stopping the movement early and failing to achieve a full range of motion.
- Griping the bar too tightly, which can lead to premature forearm fatigue.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.