Bicep curls with an EZ bar

The load is more focused on the inner head of the biceps compared to the variant with a straight bar. Otherwise, the essence is the same. Additionally, the exercise with a curl bar is more comfortable to perform, as the wrist is in a more favorable position.

Nuances and mistakes

1. The more pronounced the curve of the bar, the greater the load on the inner head of the biceps.

2. Do not throw your arms too high. In other words, do not lift the bar all the way to your shoulders. Otherwise, the load on the biceps will decrease at the top, negatively impacting the effectiveness of the exercise. Bend your arms so that your wrists are slightly in front of your elbows at the top position.

3. Do not pull your elbows back during the lift of the bar and avoid pushing them too far forward. The optimal option is to slightly push the elbows forward during the lift, about 5 – 6 cm.

4. Avoid swaying your torso. You should lift the bar using your muscle strength, not inertia.

5. It is advisable to fully extend your arms at the bottom. This allows your biceps to stretch completely for a brief moment, increasing the range of motion and, consequently, the effectiveness of the entire exercise.

6. Try not to hunch over. Your chest should be lifted, and your shoulders should be slightly pulled back. Remember that one end of the biceps attaches to the shoulder. Therefore, your posture also affects the effectiveness of the exercise.