EZ Bar Biceps Curl
Complete guide to EZ Bar Biceps Curl. Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head. Requires ez barbell. Step-by-step instructions and expert tips.
How to Perform EZ Bar Biceps Curl
Add the appropriate amount of weight and grab the EZ bar with an underhand grip on the angled grips.
Stand tall with your feet shoulder-width apart and arms hanging straight down.
Retract your shoulder blades, engage your abs, and take a breath.
Curl the bar up toward your shoulders, squeezing your biceps at the top and exhale. Keep your upper arms stationary.
Slowly lower the bar back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |