EZ Barbell Bicep Curl Demonstration

How to perform multiple EZ bar curls

By: Mitch Kramer

This video teaches you how to properly perform multiple variations of EZ BB Curls.The bicep curl is a staple in building upper body strength and arm shaping. EZ barbell bicep curl variations have great and different grip positions to work on arm strength. In this blog post, we'll guide you through the proper technique to perform the EZ barbell bicep curl.

Why Include EZ Barbell Bicep Curls in Your Routine?

The curl is the best exercise to build bicep strength for your routine. It can also function as a rehabilitation and pro-habilitation exercise for overhead athletes. The bicep helps slow the arm down and building strength through a bicep curl can help improve your strength in other exercises such as the bench press and row variations. EZ Barbells allow you to work the muscle in different ranges and allow synchronicity of the arms as you can use more weight with the barbell.

Step-by-Step Guide to the EZ Barbell Bicep Curl

1. Grab the Bar

   1. Squat down to grab the bar off the ground.

2. Position the Body & Hands

   1. Engage the core and keep shoulders broad.

   2. Keep the knees slightly bent.

   3. Stand tall.

3. Assume the Starting Position

   1. Normal - Palms should be facing toward the front of the body, slightly slanted outward, and at shoulder width with your thumb side of the grip at the bend in the bar pointing up.

   2. Wide - Palms should be facing toward the front of the body but at the widest point on the bar.

   3. Reverse - Palms should be facing downward at shoulder width or closer. The bend in the bar should be pointing up.

4. Perform the Curl

   1. Normal/Wide - Drive your hands/palms toward the front of your shoulder.

   2. Reverse - Pull your top side of your hands toward your shoulders.

5. Repetitions and Sets

   1. Perform the desired number of repetitions (typically 8-12). Aim for 3-4 sets.

Common Mistakes to Avoid

• Rounding the Shoulder: Keep your shoulders back by pinching the shoulder blades together but not too much so that your back arches.

• Swinging: Refrain from swinging either the hips or the arms to help through the curl. Stay solid for the most benefit with each curl.

• Elbow Winging: It’s easy when using a bar to flare your elbows away from the body. Keep your elbows pinched to the sides of your ribcage to establish an anchor for the movement.

• Side Dominance: If one side is stronger than the other it’s easy to start shifting the body to your dominant arm and cause asymmetry. Focus on being even and consistent with both arms at the same time.

Benefits of the EZ Bar Bicep Curl

• Overhead athletes who throw or hit a ball benefit a lot from a strong bicep as it controls the deceleration of the entire arm. This means the bicep controls follow through!

• The curl can greatly benefit all upper body exercises.

• EZ Bar Curls give options to work the bicep in different ways and ranges in more fixed positions than dumbbells. 

• You can load the bar with more weight and focus on gaining strength with the help of both arms.

• Watch our video tutorial to see a detailed demonstration of the proper form and technique for the EZ bar bicep curl!

• Incorporate this exercise into your routine for increased upper body strength. For more tips and tutorials, stay tuned to our blog!