EZ bar curls are one of the best bicep exercises you can do.

Not only do they really stimulate the bicep to grow, they’re also a comfortable exercise. What I mean is that because of the angle of the bar, the movement feels comfortable on the wrists.

This is the main reason why I include EZ bar curls in the MuscleHack workout plan instead of barbell curls. However, if you have no issue with wrist pain using a barbell, feel free to perform barbell curls as an equally-good replacement.

As with standing dumbbell bicep curls you should allow some momentum in this movement. Keeping your back rigid throughout is unnatural. It will inhibit the amount of weight you can shift and can leave you prone to back injury. So allow your upper body to rock backwards on the upward portion of the rep and slightly forward on the negative part of the rep.

Check out the video for a demonstration of EZ bar curls being performed with good form…

(1) Getting Into Position

1. Keep your feet shoulder-width apart providing a sturdy base
2. Take a firm, commanding grip of the EZ bar
3. Hold the bar with an underhand grip
4. Ensure that your arms are fully extended (straight) at the start of the rep
5. Allow your spine to be tilted forward slightly

(2) Concentric Part of the Repetition

1. Take a deep breath in
2. On exhaling, curl the EZ bar up, contracting the biceps
3. Shift your back to an upright position while curling upwards
4. Fully contract the biceps but do not raise the bar past the point where tension leaves the biceps
5. It should take 1-2 seconds to get to the top of the movement

(3) Eccentric Part of the Repetition

1. Start to lower the weight with a slow, smooth motion.
2. Allow your upper body to fall slightly forwards as is natural for EZ bar curls
3. It should take 2 seconds to lower the weight back to the starting position
4. Remember to lower the weight right down to the bottom for a full range of motion

You should reach failure between 8 and 12 reps.

If you can do more than 12 reps, make a note to increase the weight on this set for your next bicep workout.

Your buddy,

Mark McManus