EZ Bar Curls

EZ bar curls are a popular biceps exercise that involves using an EZ curl bar, which has a zigzag or wavy design. The unique shape of the bar can be more comfortable on the wrists compared to a straight barbell. Here's a step-by-step guide on how to perform EZ bar curls:

Muscles Targeted:

• Primary: Biceps
• Secondary: Forearms

Equipment Needed:

• EZ curl bar
• Weight plates

Steps:

1. Set Up:

• Load the EZ curl bar with the desired amount of weight plates on both sides.
• Stand with your feet shoulder-width apart, and hold the EZ curl bar with an underhand grip (palms facing up). Your grip should be slightly narrower than shoulder-width.

1. Starting Position:

• Allow your arms to fully extend, and your elbows should be close to your torso. The bar should be in front of your thighs, and your back should be straight.

1. Curling Movement:

• Inhale and brace your core.
• Exhale as you curl the bar towards your shoulders by bending your elbows. Keep your upper arms stationary; only your forearms should move.

1. Top Position:

• At the top of the movement, your forearms should be close to your biceps, and the bar should be near your shoulders.

1. Squeeze:

• Squeeze your biceps at the top of the movement to maximize the contraction.

1. Lowering Phase:

• Inhale and slowly lower the bar back to the starting position in a controlled manner. Fully extend your arms but maintain tension on the biceps.

1. Repetition:

• Perform the desired number of repetitions, focusing on the quality of the movement.

1. Focus on Form:

• Keep your elbows close to your torso and avoid swinging the bar using momentum.
• Maintain a controlled and deliberate pace throughout the exercise.

1. Variations:

• You can also try using different grip positions on the EZ bar, such as a wider or closer grip, to target the biceps from different angles.

1. Finishing:

• Once you've completed the set, carefully lower the bar to the starting position.

Tips:

• Choose an appropriate weight that challenges you but allows you to maintain proper form.
• Focus on keeping your wrists in a neutral position throughout the movement.
• Ensure a full range of motion, fully extending your arms at the bottom and fully contracting your biceps at the top.

As always, if you have any pre-existing conditions or concerns, it's advisable to consult with a fitness professional or healthcare provider before incorporating new movements into your workout routine.