The EZ bar curl is a staple strength training exercise specifically designed to target the arm muscles. What sets the EZ bar curl apart from the standard bicep curl is its angled grip, reducing wrist strain and allowing for a more natural movement. In this guide, we’ll explore what muscles EZ bar curls work, the benefits and mistakes associated with this exercise, how to perform EZ bar curls correctly, ideas to complement your bicep workout, and a video tutorial to get optimal results.
What Muscles Do EZ Bar Curls Work?
EZ bar curls primarily target the front of the arms but let’s examine all the muscles involved in the movement:
Primary Muscles Worked:
- Biceps Brachii or Biceps: The bicep is a two-headed muscle located on the front of the upper arm. Its primary roles are elbow flexion (bending the arm at the elbow), forearm supination (rotating the forearm to turn the palm upward), and assisting in shoulder flexion (lifting the arm forward). The biceps are involved in shoulder joint stabilization, as well as pulling, and lifting motions. The EZ bar curls target both the long head and short head of the biceps.
Secondary Muscles Worked:
- Brachialis: The brachialis is located underneath the biceps. Its primary role is to flex the elbow, and is also a player in lifting or pulling movements and activities requiring arm flexion strength. However, the brachialis is not affected by forearm rotation.
- Brachioradialis: The brachioradialis is a muscle located on the forearm. It is involved in elbow stabilization and forearm rotation. While it’s not the primary muscle for elbow flexion, it is crucial during activities that involve gripping or lifting with the forearm in a neutral posture (thumbs up). The grip on the EZ bar places the brachioradialis in a favorable position.
- Forearm Flexors: This group of muscles is located on the inner side of the forearm. Their primary role is to bend (flex) the wrist and fingers, facilitating gripping, lifting, and manipulating objects. Forearm flexors are essential for activities involving fine motor skills and strength, such as writing, holding tools, or carrying items. During EZ bar curls, they stabilize the grip during the movement.
- Deltoids: The deltoids, or shoulder muscles, play a key role in the movement and stability of the shoulder joint. They are responsible for arm abduction (lifting the arm away from the body), shoulder flexion (lifting the arm forward), and extension (moving the arm backward). The deltoids also assist in rotation and shoulder joint stabilization. During EZ bar curls, they act as stabilizers, especially the anterior deltoids.
- Core Muscles: Core muscles play a crucial role in stabilizing the body, supporting posture, and protecting the spine. They include muscles in the abdomen, lower back, hips, and pelvis. Core muscles help maintain posture and prevent swaying during EZ bar curls.
Benefits of EZ Bar Curls
EZ bar curls offer several advantages for both beginners and experienced lifters. EZ bar curls are a joint-friendly and effective exercise for building biceps size and strength, here are additional key benefits:
- Reduced Wrist Strain & Elbow Discomfort: The angled grip of the EZ bar places the wrists in a more natural, semi-supinated position, which doesn’t require full rotation of the wrists. The ergonomic design of the EZ bar feels more comfortable than a straight bar for many people, minimizing the stress on the wrists and elbows.
- Biceps Development: The EZ bar effectively targets the biceps, contributing to greater arm strength and size.
- Enhanced Muscle Isolation: The design of the bar allows for better bicep focus, reducing the involvement of additional muscles like the shoulders.
- Versatility: This is a versatile exercise that only requires a bar and allows for different hand placements (close grip or wide grip), shifting emphasis between the heads of the biceps.
- Safer Alternative for Beginners: Beginners often find the EZ bar easier to control than the straight barbell, allowing them to perform curls with the correct form.
- Balanced Bicep Development: Since EZ bar curls engage both heads of the biceps, a routine involving this exercise can lead to more symmetrical arm growth.
How To Do EZ Bar Curls
The EZ bar curl is a straightforward yet highly effective exercise for building your biceps. Here’s a step-by-step guide to performing it correctly:
- Grab the EZ bar with an underhand (supinated) grip, using the angled handles that feel most comfortable, and stand with your feet shoulder-width apart.
- Let your arms hang straight down, with the bar just in front of your thighs.
- Keep your shoulders back, core engaged, and knees slightly bent.
- As you exhale, curl the EZ bar upward by contracting your biceps – keeping your elbows stationary and tucked in – only your forearms should move.
- Continue lifting until the bar is at shoulder level or your biceps are fully contracted.
- Hold the position for a couple of seconds while squeezing your biceps.
- As you inhale, slowly lower the bar back to the starting position, controlling the descent to maximize muscle engagement.
- Repeat.
- If you are looking to gain strength, perform 3–5 sets of 4–6 reps with heavy weight. If you are looking for hypertrophy, perform 3–4 sets of 8–12 reps with moderate weight; and perform 2–3 sets of 15–20 reps with lighter weight for endurance.
EZ Bar Curl Variations
- Reverse EZ Bar Curl: Instead of holding the bar with an underhand (supinated) grip, hold the bar with an overhand grip to target the brachialis and forearms more.
- Preacher EZ Bar Curl: Use a preacher bench for added isolation of the biceps.
- Incline EZ Bar Curl: Perform on an incline bench for a deeper stretch on the biceps.
- Grip Variations: If you want to focus on the long-head of the biceps, use a narrow grip, or a wide grip to target the short head of the biceps.
Mistakes Associated with EZ Bar Curls
It’s important to maintain proper form to prevent injury and maximize results for your biceps when performing EZ bar curls. Here are common mistakes to watch for:
- Swinging the Bar: Swinging the bar or using momentum to lift the weight shifts the focus away from the biceps. It allows other muscle groups that shouldn’t be involved, like the shoulders or lower back, to get engaged. This can also strain your lower back. Aim to keep your torso upright, your core engaged, and only move your forearms during the curl.
- Flared Elbows: Allowing the elbows to move away from the torso during the lift reduces biceps isolation and places stress on the shoulders. Keep your elbows tucked close to your body throughout the movement and concentrate on your biceps.
- Rushing the Reps: Performing the exercise too quickly, rushing through the movement without controlling the movement, reduces the time that muscles are under tension. This limits biceps development and increases the risk of injury. Use a controlled tempo, take about 1–2 seconds to lift and a little bit longer to lower the bar.
- Using Too Much Weight: Putting too much weight on the bar can cause improper form or reliance on momentum and increase the risk of injury, particularly to the lower back and wrists. Use a manageable weight that allows you to maintain proper form and perform the exercise with a full range of motion and in a controlled manner.
- Incomplete Range of Motion: If you are not extending your arms fully at the bottom or not curling the bar high enough at the top, you are not performing each rep through the full range of motion. This limits muscle activation and reduces the effectiveness of the exercise. Aim to fully extend at the bottom and squeeze the biceps at the top.
- Rolling the Wrists: Bending or rolling the wrists backward or forward during the movement puts unnecessary strain on the wrists and forearms. Keep your wrists steady in a neutral position – aligned with your forearms.
- Arching the Back: If you are arching the back or leaning backward to lift the bar, you are increasing the tension on the lower back and reducing bicep engagement. This can happen due to using a weight that is too heavy for your biceps so your lower back takes over. Keep your back straight, core engaged, and use a weight that your biceps can handle.
EZ Bar Curls Video Tutorial
EZ Bar Curls
Bicep Workout
You can complete your bicep workout by performing the following exercises:
The EZ bar curl is an exceptional exercise for improving arm aesthetics and building biceps strength and size while minimizing strain on the wrists and elbows. However, proper form is critical to fully reap its benefits. By avoiding the common mistakes highlighted above, you can enhance overall arm development and strengthen supporting upper body muscles for better functional performance.
To a Fitter Healthier You,
The Fitness Wellness Mentor
