HyperBody
Exercise library · Arms

EZ Bar Curl.

An isolation exercise for the biceps, using an EZ bar to reduce wrist strain compared to a straight bar.

BeginnerEZ Bar
EZ Bar Curl
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Biceps
Secondary
Forearms
The play-by-play

How to do it.

  1. Step 01

    Stand tall, holding an EZ bar with an underhand grip, hands placed on the inner curves.

  2. Step 02

    Keep your elbows tucked close to your sides and upper arms stationary.

  3. Step 03

    Curl the bar upwards towards your shoulders, contracting your biceps.

  4. Step 04

    Continue until your biceps are fully contracted and the bar is at shoulder level.

  5. Step 05

    Squeeze your biceps at the top of the movement.

  6. Step 06

    Slowly lower the bar back to the starting position with control.

What separates good from great

Pro cues.

  • Maintain a stable torso and avoid using momentum.

  • Focus on the mind-muscle connection with your biceps.

  • Control the negative portion of the lift for increased muscle damage.