22 EZ Curl Bar Exercises: Arm Yourself with Knowledge in This Comprehensive Guide
By bulksupplementsdirect
Table of Contents
Do you ever find yourself staring at that curvy piece of metal in the gym, wondering what in the world it’s for?
Well, wonder no more!
If truth be told, many people feel embarrassed asking what all the bars are for and so never end up asking or using them.
But that ends here!
That curvy wonder is an EZ curl bar, and it’s about to become your new best friend in the world of upper body exercises.
Say goodbye to the days of aching wrists and hello to a world of gains with our complete guide to EZ curl bar workouts.
In this guide, I’ll cover:
The ins and outs of various EZ curl bar exercises for biceps, triceps, and beyond
Customization options to tailor your workouts to your specific goals
Tips and tricks to perfect your form and maximize your gains
Common mistakes to avoid for a safe and effective workout
From bicep curls to tricep extensions, this versatile bar will have you rethinking your entire workout routine.
So, buckle up and prepare to be amazed as I dive into everything you need to know about EZ curl bar exercises, including customization options and common mistakes to avoid.
With My help, you’ll soon be the envy of your gym buddies, thanks to your newfound EZ bar prowess.
So, are you ready to upgrade your upper body exercises with the EZ curl bar?
Let’s dive in and prepare to pump some iron like never before!
Recommended Read: >>> Your Ultimate Muscle Building Guide <<<
EZ Curl Bar Essentials: Your Key to Unlocking Bigger Gains
Before diving into the world of EZ curl bar exercises, it’s important to familiarize yourself with the ins and outs of this versatile piece of equipment.
Anatomy of an EZ curl bar
More than just a bendy bar The EZ curl bar features unique bends and angles designed to reduce stress on your wrists while enhancing muscle activation. Understanding its design will help you make the most of your workouts.
Selecting the ideal weight for maximum muscle growth
When it comes to choosing the right weight for your EZ curl bar exercises, always prioritize form over ego. Start with a weight that allows you to maintain proper form and gradually progress as you build strength.
Remember:
Focus on quality reps over sheer weight
Adjust the weight according to your fitness level and goals
Never sacrifice form for the sake of lifting heavier
The power of grip
Different grips can target various muscles and help prevent overuse injuries. Experiment with these common grip variations:
Standard grip: Ideal for balanced bicep and forearm activation
Close grip: Emphasizes the outer bicep head and brachialis
Wide grip: Targets the inner bicep head and brachioradialis
By mastering the EZ curl bar’s anatomy, selecting the perfect weight, and understanding the impact of different grips, you’ll be well on your way to unlocking your full arm-building potential.
Recommended Read: >>> Your Ultimate Guide To Arm Training <<<
8 EZ Bar Bicep Exercises: The Path to Sleeve-Busting Arms
Let’s start with the muscle group that gets much attention – the biceps!
I will share the eight most popular EZ Bar exercises I have used over the past 20 years, which have given me (and my trainees) the most results:
Exercise Name | Sets and Reps | Muscles Worked | Benefits |
EZ Bar Curls | 3-4 sets, 8-12 reps | Biceps, forearms | Builds bicep mass, strengthens forearms, and improves grip strength |
EZ Bar Wide-Grip Curls | 3-4 sets, 8-12 reps | Biceps | Targets outer bicep head, increases muscle stretch for greater gains |
EZ Bar Close-Grip Curls | 3-4 sets, 8-12 reps | Biceps | Targets inner bicep head, increases peak contraction |
EZ Bar Preacher Curls | 3-4 sets, 8-12 reps | Biceps | Isolates biceps, improves muscle focus and concentration |
EZ Bar Concentration Curls | 3-4 sets, 8-12 reps | Biceps | Isolates biceps, enhances peak contraction and muscle growth |
EZ Bar Incline Bench Curls | 3-4 sets, 8-12 reps | Biceps | Increases bicep stretch, maximizes tension on biceps, and improves muscle activation |
EZ Bar Drag Curls | 3-4 sets, 8-12 reps | Biceps | Improves bicep thickness and fullness, increases overall muscle activation |
EZ Bar Supinated Grip Curls | 3-4 sets, 8-12 reps | Biceps | Targets bicep brachii, increases muscle activation, and enhances grip strength |
#1 EZ Bar Curls: Stand Up or Take a Seat, It's Your Choice!
Description of the exercise:
The classic EZ bar curl is a versatile and fundamental arm exercise that can be performed standing or seated, targeting the biceps, forearms, and other muscles in the upper body. It’s the bread and butter of EZ curl bar exercises.
Muscles Worked:
Biceps brachii
Brachialis
Brachioradialis
Stabilizing muscles in shoulders and core
How To Perform The Exercise:
Stand (or sit) with your feet shoulder-width apart, holding the EZ curl bar with a standard grip (middle of the angled sections).
Start with your arms fully extended and the bar resting against your thighs.
Curl the bar upward, keeping your elbows stationary, until the bar is close to your chest.
Slowly lower the bar back to the starting position, maintaining control throughout the movement.
Recommended Sets and Reps:
3-4 sets of 8-12 reps for muscle growth
4-6 sets of 4-6 reps for strength gains
Tips To Help:
Keep your elbows tucked in to prevent unwanted stress on the shoulders.
Focus on maintaining a slow, controlled tempo to maximize muscle tension.
Don’t forget to breathe: exhale during the curl and inhale while lowering the bar.
Benefits Of This Exercise:
Targets the biceps and forearms effectively
Reduced wrist strain compared to straight bar curls
Can be easily modified with grip variations for targeted muscle activation
Drawbacks Of This Exercise:
May not isolate the biceps as effectively as some other bicep exercises
Potential for swinging or using momentum if not performed with proper form
Incorporating EZ bar curls into your workout routine will have your biceps and forearms begging for mercy (in a good way, of course!).
Remember to focus on form, choose the right weight, and embrace the power of the EZ curl bar.
Let the gains begin!
Recommended Read: >>> How To Get Rid Of Inner Thigh Pain After Squats? <<<
#2 EZ Wide-Grip Curls: Stretch Those Biceps for Maximum Gains
Description of the exercise:
EZ wide-grip curls are a fantastic variation of the classic EZ bar curl, targeting the inner bicep head and brachioradialis. By simply adjusting your grip, you can challenge your muscles in a whole new way.
Muscles Worked:
Brachioradialis
Brachialis
Stabilizing muscles in shoulders and core
How To Perform The Exercise:
Stand with your feet shoulder-width apart, holding the EZ curl bar with a wide grip (outside of the angled sections).
Begin with your arms fully extended and the bar resting against your thighs.
Curl the bar upward, keeping your elbows stationary, until the bar is close to your chest.
Slowly lower the bar back to the starting position, maintaining control throughout the movement.
Recommended Sets and Reps:
3-4 sets of 8-12 reps for muscle growth
4-6 sets of 4-6 reps for strength gains
Tips To Help:
Focus on keeping your elbows tucked in to prevent unwanted stress on the shoulders.
Emphasize a slow, controlled tempo to maximize muscle tension.
Keep your upper body steady to avoid using momentum.
Benefits Of This Exercise:
Targets the inner bicep head and brachioradialis
Adds variety to your bicep workouts
Helps improve overall arm aesthetics and strength
Drawbacks Of This Exercise:
May place slightly more strain on the wrists compared to standard grip
Less isolation of the biceps compared to other bicep exercises
By incorporating EZ wide-grip curls into your workout routine, you’ll effectively target the inner bicep head and brachioradialis.
Remember, variety is the spice of life—and your biceps will surely appreciate the change of pace!
#3 EZ Bar Close-Grip Curls: For That Extra Squeeze in Your Biceps
Recommended Read: >>> Dips at home <<<
Description of the exercise:
EZ bar close-grip curls are another great variation of the classic EZ bar curl, focusing on the outer bicep head and brachialis. Get ready to feel the burn as you give your biceps some extra love.
Muscles Worked:
Brachialis
Brachioradialis
Stabilizing muscles in shoulders and core
How To Perform The Exercise:
Stand with your feet shoulder-width apart, holding the EZ curl bar with a close grip (inside of the angled sections).
Begin with your arms fully extended and the bar resting against your thighs.
Curl the bar upward, keeping your elbows stationary, until the bar is close to your chest.
Slowly lower the bar back to the starting position, maintaining control throughout the movement.
Recommended Sets and Reps:
3-4 sets of 8-12 reps for muscle growth
4-6 sets of 4-6 reps for strength gains
Tips To Help:
Keep your elbows tucked in to prevent unwanted stress on the shoulders.
Focus on a slow, controlled tempo to maximize muscle tension.
Don’t let your upper body sway, as this can lead to using momentum.
Benefits Of This Exercise:
Targets the outer bicep head and brachialis
Adds variety to your bicep workouts
Enhances overall arm definition and strength
Drawbacks Of This Exercise:
May place slightly more strain on the wrists compared to standard grip
Slightly less isolation of the biceps compared to other bicep exercises
Incorporate EZ bar close-grip curls into your arm workouts to give your outer bicep head and brachialis a well-deserved workout.
Mixing up your grip on the EZ curl bar will keep your muscles guessing and pave the way for impressive arm gains.
#4 Preacher Curls: No Pulpit Required, Just an EZ Curl Bar
Description of the exercise:
Preacher curls, also known as Scott curls, are a fantastic isolation exercise for the biceps that minimize cheating and maximize the burn. All you need is an EZ curl bar and a preacher bench to get those biceps preaching gains.
Muscles Worked:
Biceps brachii
Brachioradialis
How To Perform The Exercise:
Adjust the preacher bench to a comfortable height and position.
Sit on the bench with your chest against the pad, holding the EZ curl bar with a standard grip (middle of the angled sections).
Begin with your arms extended and the bar resting against the pad.
Curl the bar upward, keeping your upper arms against the pad, until your forearms are vertical.
Slowly lower the bar back to the starting position, maintaining control throughout the movement.
Recommended Sets and Reps:
3-4 sets of 8-12 reps for muscle growth
4-6 sets of 4-6 reps for strength gains
Tips To Help:
Keep your upper arms firmly against the pad to prevent unwanted stress on the shoulders.
Focus on maintaining a slow, controlled tempo to maximize muscle tension.
Breathe in as you lower the bar and breathe out as you curl it upwards.
Benefits Of This Exercise:
Excellent isolation of the biceps
Minimizes cheating and momentum
Promotes a greater range of motion for optimal muscle activation
Drawbacks Of This Exercise:
Requires a preacher bench, which may not be available in all gyms
May place slightly more strain on the wrists compared to standard grip
Preacher curls with an EZ curl bar are an exceptional addition to your arm workouts, providing excellent bicep isolation and minimizing the opportunity for cheating.
It’s time to get those biceps in shape for the ultimate flex, no pulpit necessary.
Recommended Read: >>> Your Ultimate Guide To Shoulder Training <<<
#5 EZ Bar Concentration Curls: Focus on That Muscle Growth
Description of the exercise:
EZ bar concentration curls are a classic isolation exercise that really hones in on the biceps. Say goodbye to distractions and hello to laser-focused muscle growth.
Muscles Worked:
Biceps brachii
Brachialis
Brachioradialis
How To Perform The Exercise:
Sit on a bench with your legs spread and feet flat on the ground.
Hold the EZ curl bar with a standard grip (middle of the angled sections) and rest your tricep on the inside of your thigh.
Begin with your arm fully extended and the bar hanging near the ground.
Curl the bar upward, keeping your upper arm stationary, until the bar is close to your shoulder.
Slowly lower the bar back to the starting position, maintaining control throughout the movement.
Recommended Sets and Reps:
3-4 sets of 8-12 reps for muscle growth
4-6 sets of 4-6 reps for strength gains
Tips To Help:
Keep your upper arm stationary and pressed against your thigh to prevent unwanted stress on the shoulders.
Focus on a slow, controlled tempo to maximize muscle tension.
Breathe in as you lower the bar and breathe out as you curl it upwards.
Benefits Of This Exercise:
Excellent isolation of the biceps
Minimizes cheating and momentum
Enhances mind-muscle connection for better muscle growth
Drawbacks Of This Exercise:
May place slightly more strain on the wrists compared to standard grip
Can be challenging for beginners to maintain proper form
EZ bar concentration curls are a surefire way to zero in on those biceps and boost muscle growth.
Remember, it’s all about focus and control to get the most out of this intense isolation exercise.
#6 EZ Bar Incline Bench Curls: Let Gravity Do the Work
Description of the exercise:
EZ bar incline bench curls are an excellent exercise to target the biceps while letting gravity do some of the heavy lifting. With your upper body on an incline, the focus shifts to the lower part of the biceps, giving you a new angle on gains.
Muscles Worked:
Biceps brachii
Brachialis
Brachioradialis
How To Perform The Exercise:
Set an incline bench at a 45-degree angle and sit with your back against the pad.
Hold the EZ curl bar with a standard grip (middle of the angled sections), arms fully extended, and palms facing upward.
Keeping your upper arms stationary and pressed against the bench, curl the bar toward your chest.
Slowly lower the bar back to the starting position, maintaining control throughout the movement.
Recommended Sets and Reps:
3-4 sets of 8-12 reps for muscle growth
4-6 sets of 4-6 reps for strength gains
Tips To Help:
Focus on keeping your elbows and upper arms stationary to isolate the biceps.
Maintain a slow, controlled tempo to maximize muscle tension.
Breathe in as you lower the bar and breathe out as you curl it upwards.
Benefits Of This Exercise:
Targets the lower part of the biceps
Minimizes cheating and momentum
Provides an excellent stretch for better muscle activation
Drawbacks Of This Exercise:
Requires an incline bench, which may not be available in all gyms
Can be challenging for beginners to maintain proper form
EZ bar incline bench curls offer a unique angle on bicep training, literally.
By letting gravity do some of the work, you’ll unlock new gains and enjoy a greater stretch in those muscles.
Say hello to an impressive set of guns with this effective exercise.
#7 EZ Bar Drag Curls: Pull Your Way to Bigger Biceps
Description of the exercise:
EZ bar drag curls are an unconventional take on the classic bicep curl. Instead of curling the bar straight up, you’ll drag it along your body, giving your biceps a unique challenge and a chance to shine even brighter.
Muscles Worked:
Biceps brachii
Brachialis
Brachioradialis
How To Perform The Exercise:
Stand with your feet shoulder-width apart and hold the EZ curl bar with a standard grip (middle of the angled sections), arms fully extended.
Curl the bar upward by pulling your elbows back and keeping the bar close to your body.
At the top of the movement, squeeze your biceps before slowly lowering the bar back to the starting position.
Recommended Sets and Reps:
3-4 sets of 8-12 reps for muscle growth
4-6 sets of 4-6 reps for strength gains
Tips To Help:
Keep the bar close to your body throughout the movement to maintain tension on the biceps.
Focus on pulling your elbows back, rather than lifting the bar straight up.
Maintain a slow, controlled tempo for maximum muscle activation.
Benefits Of This Exercise:
Targets the biceps from a unique angle for increased muscle stimulation
Minimizes cheating and momentum
Helps develop a stronger mind-muscle connection
Drawbacks Of This Exercise:
May feel awkward or unnatural for beginners
Can be challenging to maintain proper form
EZ bar drag curls offer a fresh approach to bicep training, letting you pull your way to bigger, stronger arms.
Embrace the unconventional and watch your biceps grow with this intriguing exercise that defies the norm.
#8 EZ Bar Supinated Grip Curls: It's All About the Twist
Description of the exercise:
EZ bar supinated grip curls add an extra twist to your bicep workout, quite literally. By starting with a semi-pronated grip and rotating your palms up during the curl, you’re giving your biceps a unique challenge and keeping them on their toes (or in this case, the ends of your arms).
Muscles Worked:
Biceps brachii
Brachialis
Brachioradialis
How To Perform The Exercise:
Stand with your feet shoulder-width apart and hold the EZ curl bar with a semi-pronated grip (angled sections facing down), arms fully extended.
As you curl the bar upward, rotate your palms so they face the ceiling at the top of the movement.
Squeeze your biceps, then slowly lower the bar back to the starting position, rotating your palms back to the semi-pronated grip.
Recommended Sets and Reps:
3-4 sets of 8-12 reps for muscle growth
4-6 sets of 4-6 reps for strength gains
Tips To Help:
Focus on the twisting motion to engage the biceps more effectively.
Keep your elbows close to your body throughout the movement.
Maintain a slow, controlled tempo to maximize muscle tension.
Benefits Of This Exercise:
Provides a unique twist on the classic bicep curl for increased muscle activation
Helps develop a stronger mind-muscle connection
Encourages better forearm strength and flexibility
Drawbacks Of This Exercise:
May feel awkward for beginners or those with limited wrist flexibility
Can be challenging to maintain proper form and control
EZ bar supinated grip curls put a fun spin on your bicep workout, literally.
Embrace the twist, and you’ll soon see your biceps rise to the challenge, leaving you with an impressive set of guns that are ready to flex.
Recommended Read: >>> Your Ultimate Guide To Leg Training <<<
5 Tricep Exercises: Unleashing the Power of Your "Other" Arm Muscles
Exercise Name | Sets and Reps | Muscles Worked | Benefits |
EZ Bar Skull Crushers | 3-4 sets, 8-12 reps | Triceps | Builds tricep mass, improves strength and stability |
mEZ Bar Overhead Tricep Extensions | 3-4 sets, 8-12 reps | Triceps | Targets long head of triceps, increases muscle activation, and enhances grip strength |
EZ Bar Close-Grip Bench Press | 3-4 sets, 8-12 reps | Triceps, chest | Builds tricep mass, strengthens chest muscles, and improves overall upper body strength |
EZ Bar Seated Tricep Extensions | 3-4 sets, 8-12 reps | Triceps | Isolates triceps, improves muscle focus and concentration |
EZ Bar Tricep Dips with EZ Curl Bar | 3-4 sets, 8-12 reps | Triceps | Increases tricep strength, improves stability, and builds muscle mass |
#1 EZ Bar Skull Crushers: Don't Worry, Your Skull is Safe!
Description of the exercise:
Despite the somewhat alarming name, EZ bar skull crushers are a fantastic triceps exercise that doesn’t actually endanger your cranium. Lying on a bench with the EZ curl bar in hand, you’ll extend and lower the bar toward your forehead, working those triceps to the max while keeping your noggin intact.
Muscles Worked:
Triceps brachii
Anconeus
How To Perform The Exercise:
Lie flat on a bench, holding the EZ curl bar with an overhand grip, hands shoulder-width apart.
Extend your arms fully, keeping them perpendicular to the floor.
Bend your elbows, lowering the bar toward your forehead, then extend your arms back to the starting position.
Recommended Sets and Reps:
3-4 sets of 8-12 reps for muscle growth
4-6 sets of 4-6 reps for strength gains
Tips To Help:
Keep your elbows stationary and avoid flaring them out during the exercise.
Focus on the triceps contraction as you extend your arms.
Control the movement to protect your skull and maintain proper form.
Benefits Of This Exercise:
Isolates and targets the triceps for impressive upper arm development
Can help improve triceps strength for better performance in other pressing movements
Provides variety to your triceps workout and keeps it interesting
Drawbacks Of This Exercise:
May strain wrists or elbows if performed improperly or with excessive weight
The risk of injury if you lose control of the bar (but we trust you to keep your skull safe!)
With EZ bar skull crushers in your exercise arsenal, you’ll have a killer triceps workout and a great conversation starter.
Just remember, your head’s in good hands (yours!), so focus on working those triceps and crushing those reps!
#2 EZ Bar Overhead Tricep Extensions: Reach for the Sky, or at Least the Ceiling
Description of the exercise:
EZ bar overhead tricep extensions let you reach for the stars – or at least the ceiling – while giving your triceps a superb workout. This exercise involves extending and lowering an EZ curl bar over your head, giving your triceps a good stretch and contraction.
Muscles Worked:
Triceps brachii
Anconeus
How To Perform The Exercise:
Stand tall with your feet shoulder-width apart, holding the EZ curl bar with an overhand grip, hands close together.
Extend your arms above your head, keeping them close to your ears.
Bend your elbows, lowering the bar behind your head, then extend your arms back to the starting position.
Recommended Sets and Reps:
3-4 sets of 8-12 reps for muscle growth
4-6 sets of 4-6 reps for strength gains
Tips To Help:
Keep your core engaged and maintain an upright posture throughout the exercise.
Focus on a full range of motion, stretching and contracting your triceps.
Avoid using momentum; control the movement for maximum tricep engagement.
Benefits Of This Exercise:
Effectively targets and isolates the triceps for improved strength and size
Provides a good stretch, promoting flexibility and muscle growth
Can be easily incorporated into your upper body workout routine
Drawbacks Of This Exercise:
May cause discomfort or strain in the shoulders if performed incorrectly
Can be challenging for those with limited shoulder mobility
So go ahead, reach for the ceiling (or the sky) with EZ bar overhead tricep extensions, and watch your triceps grow stronger and more defined.
Just remember to keep proper form in mind and focus on that tricep contraction – your arms will thank you later!
#3 EZ Bar Close-grip Bench Press: Get Up Close and Personal with Your Triceps
Description of the exercise:
The EZ bar close-grip bench press is like taking your triceps on a friendly date – you get up close and personal to build a stronger relationship (and stronger arms). By narrowing your grip, you’ll shift the focus from your chest to your triceps.
Muscles Worked:
Triceps brachii
Pectoralis major (secondary)
Anterior deltoid (secondary)
How To Perform The Exercise:
Lie on a flat bench, feet planted firmly on the ground, holding the EZ curl bar with a close, overhand grip.
Lower the bar to your chest, keeping your elbows close to your body.
Press the bar back up to the starting position, fully extending your arms.
Recommended Sets and Reps:
3-4 sets of 8-12 reps for muscle growth
4-6 sets of 4-6 reps for strength gains
Tips To Help:
Keep your wrists straight and avoid excessive bending.
Control the movement and maintain a steady tempo throughout the exercise.
Squeeze your triceps at the top of the movement for maximum muscle engagement.
Benefits Of This Exercise:
Effectively targets and strengthens the triceps
Provides secondary activation of the chest and shoulders
Can be easily incorporated into your chest and triceps workout routine
Drawbacks Of This Exercise:
May place stress on the wrists if performed incorrectly
Requires a bench and an EZ curl bar, which may not be available in all gyms
So, don’t be shy – get up close and personal with your triceps by incorporating the EZ bar close-grip bench press into your workout routine.
Your arms will surely appreciate the extra attention, and you’ll be rewarded with stronger, more defined triceps.
#4 EZ Bar Seated Tricep Extensions: Sit Back, Relax, and Work Those Triceps
Description of the exercise:
The EZ bar seated tricep extensions are like a spa day for your arms – sit back, relax, and let your triceps do the work. This exercise focuses on isolating and strengthening the triceps while seated, adding a touch of elegance to your workout.
Muscles Worked:
Triceps brachii
Anconeus (secondary)
How To Perform The Exercise:
Sit on a bench with back support, holding the EZ curl bar with an overhand grip.
Extend your arms overhead, keeping a slight bend in your elbows.
Slowly lower the bar behind your head, bending your elbows.
Extend your arms back to the starting position, squeezing your triceps at the top.
Recommended Sets and Reps:
3-4 sets of 8-12 reps for muscle growth
4-6 sets of 4-6 reps for strength gains
Tips To Help:
Keep your back pressed firmly against the bench for stability.
Avoid swinging or using momentum to lift the bar.
Maintain a controlled tempo throughout the exercise.
Benefits Of This Exercise:
Effectively isolates and targets the triceps
Provides a seated alternative to traditional tricep exercisesc
Can help improve overall upper body strength and stability
Drawbacks Of This Exercise:
Requires a bench with back support and an EZ curl bar
May put strain on the elbows if performed incorrectly
Next time you hit the gym, give your triceps a luxurious workout with the EZ bar seated tricep extensions.
You’ll feel like royalty as you sculpt and strengthen your arms in style.
#5 Tricep Dips with EZ Curl Bar: Defy Gravity and Build Muscle
Description of the exercise:
Tricep dips with an EZ curl bar are like a magic trick for your arms – defy gravity and build muscle at the same time. This exercise challenges your triceps by adding extra resistance to your body weight, making you feel like a muscle-building superhero.
Muscles Worked:
Triceps brachii
Chest and shoulder muscles (secondary)
How To Perform The Exercise:
Set up two parallel benches or dip bars with enough space for the EZ curl bar.
Place the EZ curl bar on your thighs, holding it with a comfortable grip.
Lower your body between the benches by bending your elbows, keeping them close to your body.
Push yourself back up to the starting position, extending your arms fully.
Recommended Sets and Reps:
3-4 sets of 10-15 reps for muscle growth
4-6 sets of 6-8 reps for strength gains
Tips To Help:
Keep your chest up and maintain a slight forward lean during the movement.
Engage your core for added stability.
Make sure your elbows don’t flare out to the sides.
Benefits Of This Exercise:
Effectively targets the triceps with added resistance
Engages secondary muscles for a compound workout
Helps improve upper body strength and stability
Drawbacks Of This Exercise:
Requires parallel benches or dip bars and an EZ curl bar
Can be challenging for beginners or those with limited upper body strength
Channel your inner superhero with tricep dips using an EZ curl bar, and watch your triceps defy gravity as they grow stronger and more defined.
Just remember, with great power comes great responsibility – to maintain proper form and technique!
3 Forearm Exercises: Strengthen Your Grip and Improve Your Lifts
Exercise Name | Sets and Reps | Muscles Worked | Benefits |
EZ Bar Reverse Curls | 3-4 sets, 8-12 reps | Forearms, biceps | Targets forearm extensors, improves grip strength, and enhances bicep activation |
EZ Bar Wrist Curls | 3-4 sets, 8-12 reps | Forearms | Strengthens forearm flexors, enhances grip strength, and improves wrist stability |
EZ Bar Wrist Reverse Curls | 3-4 sets, 8-12 reps | Forearms | Strengthens forearm extensors, enhances grip strength, and improves wrist stability |
1# EZ Reverse Curls: Flip Your Grip for a Refreshing Change
Description of the exercise:
Tired of the same old curls? Give your routine a twist with EZ reverse curls. These curls flip the script (and your grip) for a refreshing change that targets different muscles and adds a dash of variety to your workouts.
Muscles Worked:
Brachioradialis
Biceps brachii (secondary)
Forearms
How To Perform The Exercise:
Stand up straight, holding the EZ curl bar with a shoulder-width, overhand grip (palms facing down).
Keep your elbows close to your body and slowly curl the bar upwards until your forearms are fully contracted.
Pause briefly, then lower the bar back down to the starting position in a controlled manner.
Recommended Sets and Reps:
3-4 sets of 10-12 reps for muscle growth
4-6 sets of 6-8 reps for strength gains
Tips To Help:
Keep your wrists straight and avoid bending them during the movement.
Focus on maintaining a slow, controlled tempo to maximize muscle engagement.
Benefits Of This Exercise:
Targets the often neglected brachioradialis muscle
Strengthens forearms and improves grip
Adds variety to your bicep workout routine
Drawbacks Of This Exercise:
Might feel less comfortable for some due to the overhand grip
May require lighter weights compared to regular curls, as it targets smaller muscles
Flip your grip and give your arms a fresh challenge with EZ reverse curls. Just like a plot twist in a good movie, this exercise will keep your muscles guessing and make your workouts more interesting.
#2 EZ Bar Wrist Curls: Roll Up Those Sleeves and Show Off Your Gains
Description of the exercise:
Sleeves feeling a bit snug? Good news! EZ bar wrist curls will help you build forearm strength, improve grip, and give you the confidence to roll up those sleeves and flaunt your gains.
Muscles Worked:
Forearm flexors
How To Perform The Exercise:
Sit on a bench with your knees bent and feet flat on the floor.
Hold the EZ curl bar with a shoulder-width, underhand grip (palms facing up).
Rest your forearms on your thighs, with your wrists and the bar hanging over your knees.
Slowly curl your wrists upwards, lifting the bar as high as possible.
Pause briefly at the top, then lower the bar back down in a controlled manner.
Recommended Sets and Reps:
3-4 sets of 12-15 reps for muscle growth and endurance
Tips To Help:
Keep your forearms stationary on your thighs throughout the movement.
Focus on a slow, controlled motion to prevent momentum from taking over.
Benefits Of This Exercise:
Builds forearm strength and size
Improves grip for better performance in other exercises
Can help alleviate wrist pain and prevent injuries
Drawbacks Of This Exercise:
May require lighter weights due to smaller muscle group
Some people might find the exercise awkward or uncomfortable
With EZ bar wrist curls, you’ll be ready to show off those forearm gains and impress everyone with your newfound grip strength.
Just remember to keep your form in check and your sleeves rolled up!
#3 EZ Bar Wrist Reverse Curls: A Twist on the Classic for Even Better Results
Description of the exercise:
In the mood for something different? Try EZ bar wrist reverse curls! This exercise gives your forearm flexors a break and targets the often-neglected extensors, leading to improved overall forearm strength and balance.
Muscles Worked:
Forearm extensors
How To Perform The Exercise:
Sit on a bench with your knees bent and feet flat on the floor.
Hold the EZ curl bar with a shoulder-width, overhand grip (palms facing down).
Rest your forearms on your thighs, with your wrists and the bar hanging over your knees.
Slowly curl your wrists upwards, lifting the bar as high as possible.
Pause briefly at the top, then lower the bar back down in a controlled manner.
Recommended Sets and Reps:
3-4 sets of 12-15 reps for balanced forearm development
Tips To Help:
Keep your forearms stationary on your thighs throughout the movement.
Focus on a slow, controlled motion to prevent momentum from taking over.
Benefits Of This Exercise:
Targets the often-neglected forearm extensors
Promotes balanced forearm development
Improves grip strength and overall wrist stability
Drawbacks Of This Exercise:
May require lighter weights due to the smaller muscle group
Some people might find the exercise awkward or uncomfortable
With the EZ bar wrist reverse curls in your arsenal, you’ll be able to achieve more balanced forearm development and become the envy of your gym buddies.
Just remember to maintain proper form, and your forearms will thank you!
Full-Body Exercises: Take Your EZ Curl Bar Beyond Your Arms
Exercise Name | Sets and Reps | Muscles Worked | Benefits |
EZ Bar Deadlifts | 3-4 sets, 6-8 reps | Lower back, glutes, hamstrings | Improves total body strength, enhances grip strength, and builds posterior chain muscles |
EZ Bar Bent Over Rows | 3-4 sets, 8-12 reps | Back, biceps, forearms | Strengthens back muscles, improves grip strength, and increases upper body pulling power |
EZ Bar Upright Rows | 3-4 sets, 8-12 reps | Shoulders, traps, upper back | Builds shoulder and upper back strength, improves posture, and enhances overall stability |
EZ Bar Clean and Press | 3-4 sets, 6-8 reps | Full body | Increases total body strength and power, improves coordination and muscle activation |
EZ Bar Lunges with EZ Curl Bar | 3-4 sets, 8-12 reps | Quads, glutes, hamstrings, calves | Strengthens lower body muscles, improves balance, and enhances overall leg development |
EZ Bar Romanian Deadlifts | 3-4 sets, 8-12 reps | Lower back, glutes, hamstrings | Targets posterior chain muscles, improves hip hinge movement, and strengthens lower back muscles |
#1 EZ Bar Deadlifts: Who Said You Need a Straight Bar?
Description of the exercise:
EZ bar deadlifts are here to show you that you don’t need a straight bar to get a killer workout. With the unique grip of the EZ curl bar, you can work your posterior chain like a champ while looking stylish doing it.
Muscles Worked:
Hamstrings
Glutes
Lower back
Forearms
Traps
How To Perform The Exercise:
Stand with feet shoulder-width apart, the EZ curl bar on the floor in front of you.
Bend at your hips and knees, keeping your back straight, and grasp the bar using an overhand grip.
Engage your core and lift the bar by pushing through your heels and extending your hips and knees.
Stand up straight, then lower the bar back to the ground in a controlled manner.
Recommended Sets and Reps:
3-4 sets of 8-12 reps for optimal strength and muscle growth
Tips To Help:
Keep your chest up and back straight throughout the movement.
Drive through your heels as you lift the bar off the ground.
Don’t jerk the bar up; use a smooth, controlled motion.
Benefits Of This Exercise:
Works multiple muscle groups for full-body strength
Improves grip strength due to the unique grip of the EZ curl bar
Can help develop better posture and lower back strength
Drawbacks Of This Exercise:
Might not be suitable for people with lower back issues
The EZ curl bar’s shape may limit the amount of weight you can lift compared to a straight bar
Don’t underestimate the power of the EZ bar deadlifts. This versatile exercise will keep your posterior chain strong and help you level up your overall strength.
Remember to always maintain proper form and technique to get the most out of this exercise.
#2 Bent Over Rows: Row, Row, Row Your Way to a Stronger Back
Description of the exercise:
Bent over rows with an EZ curl bar are your ticket to building a strong, powerful back. This exercise targets your upper and middle back muscles, giving you that sculpted, V-shaped torso you’ve always wanted.
Muscles Worked:
Middle and upper back (rhomboids, traps, and lats)
Biceps
Forearms
How To Perform The Exercise:
Stand with feet shoulder-width apart and hold the EZ curl bar with an overhand grip.
Bend your knees slightly and hinge at the hips, keeping your back straight and chest up.
Pull the bar towards your lower chest, squeezing your shoulder blades together.
Slowly lower the bar back to the starting position, maintaining control.
Recommended Sets and Reps:
3-4 sets of 8-12 reps for a balanced approach to strength and muscle growth
Tips To Help:
Keep your back straight and chest up throughout the movement.
Focus on pulling with your elbows, not your hands.
Avoid using momentum to lift the bar; concentrate on a controlled motion.
Benefits Of This Exercise:
Builds strength in the upper and middle back muscles
Improves posture and reduces the risk of back pain
Enhances grip strength and bicep development
Drawbacks Of This Exercise:
May cause discomfort or strain for those with lower back issues
Can be challenging to maintain proper form, especially for beginners
Row your way to a stronger back with bent over rows using the EZ curl bar.
Just remember to keep your back straight, chest up, and focus on squeezing those shoulder blades together. Happy rowing!
Recommended Read: >>> Is It Possible to Increase Wrist Size <<<
#3 EZ Bar Upright Rows: Stand Tall and Lift That Bar up High
Description of the exercise:
The EZ bar upright row is a snazzy exercise that targets the shoulders and upper back. It’s perfect for those who want to stand tall, look impressive, and lift heavy things with finesse.
Muscles Worked:
Shoulders (deltoids)
Upper back (trapezius)
Biceps
Forearms
How To Perform The Exercise:
Stand with feet shoulder-width apart and hold the EZ curl bar with an overhand grip, hands slightly wider than shoulder-width.
Keep your arms extended, resting the bar near your thighs.
Lift the bar straight up toward your chin, leading with your elbows and keeping the bar close to your body.
Lower the bar back to the starting position, maintaining control.
Recommended Sets and Reps:
3-4 sets of 8-12 reps for a mix of strength and muscle development
Tips To Help:
Keep your chest up and shoulders back throughout the movement.
Focus on lifting with your elbows, not your hands.
Avoid using momentum; maintain a slow and controlled tempo.
Benefits Of This Exercise:
Builds shoulder and upper back strength
Improves posture and stability
Enhances grip strength and arm development
Drawbacks Of This Exercise:
May cause discomfort or strain for those with shoulder issues
Proper form can be difficult to master, especially for beginners
Stand tall and lift that EZ curl bar up high with confidence. Remember to keep your chest up, shoulders back, and lead with your elbows.
Here’s to powerful shoulders and upper back muscles!
#4 EZ Bar Clean and Press: Show Off Your Total Body Strength
Description of the exercise:
The EZ bar clean and press is a fantastic compound exercise that combines power, coordination, and total body strength. You’ll be the envy of the gym as you effortlessly lift and press that bar like a true champion.
Muscles Worked:
- Shoulders (deltoids)
Upper back (trapezius)
Lower back (erector spinae)
Legs (quadriceps, hamstrings, and glutes)
Forearms
How To Perform The Exercise:
Stand with feet shoulder-width apart, holding the EZ curl bar with an overhand grip, hands slightly wider than shoulder-width.
Bend your knees slightly and lower the bar to just above your knees.
Explosively extend your hips, knees, and ankles while shrugging your shoulders to clean the bar to your shoulders.
Dip your knees slightly, then push the bar overhead, fully extending your arms.
Lower the bar back to your shoulders and then to the starting position.
Recommended Sets and Reps:
3-5 sets of 5-8 reps for a balance of strength and power
Tips To Help:
Keep your core engaged and back straight throughout the movement.
Make sure to use a weight that you can control while maintaining proper form.
Practice the clean and press movements separately before combining them.
Benefits Of This Exercise:
Develops total body strength and power
Improves coordination and athleticism
Enhances functional fitness for everyday tasks
Drawbacks Of This Exercise:
Requires practice to master the technique
Risk of injury if performed with poor form or excessive weight
Ready to show off your total body strength? The EZ bar clean and press is your ticket to gym stardom.
Just remember to practice the technique, maintain proper form, and be prepared for some serious gains!
#5 Lunges with EZ Curl Bar: Add Some Weight to Your Step
Description of the exercise:
Lunges with an EZ curl bar are a fun twist on the classic lunge exercise that adds an extra challenge to your lower body routine. It’s time to take your lunges to the next level, and watch those leg muscles grow!
Muscles Worked:
Quadriceps
Hamstrings
Glutes
Calves
Core
How To Perform The Exercise:
Stand tall with feet hip-width apart, holding the EZ curl bar across your shoulders with a comfortable grip.
Take a big step forward with one foot, keeping your chest up and shoulders back.
Lower your back knee towards the ground, ensuring your front knee doesn’t go past your toes.
Push through the heel of your front foot to return to the starting position.
Repeat on the other leg for one full rep.
Recommended Sets and Reps:
3-4 sets of 10-12 reps per leg for strength and muscle development
Tips To Help:
Keep your core engaged to maintain balance and stability.
Take your time with each rep to ensure proper form and control.
Avoid letting your front knee cave inwards; keep it aligned with your foot.
Benefits Of This Exercise:
Strengthens and tones the lower body muscles
Improves balance and stability
Can help correct muscle imbalances between legs
Drawbacks Of This Exercise:
Risk of injury if performed with poor form or excessive weight
May put strain on knees if not executed correctly
Are you ready to add some weight to your step? Lunges with an EZ curl bar will have you strutting your stuff in the gym with confidence, as you work those legs and glutes like a pro!
Just remember to maintain proper form, and soon you’ll be showing off some seriously sculpted legs.
#6 EZ Bar Romanian Deadlifts: It's Not Just for Romanians, Promise
Description of the exercise:
The EZ Bar Romanian deadlift is a fantastic exercise to target your posterior chain muscles, including your hamstrings, glutes, and lower back. Fear not, you don’t need to be Romanian to reap the benefits of this wonderful exercise!
Muscles Worked:
Hamstrings
Glutes
Lower back
Forearms
How To Perform The Exercise:
Stand with feet hip-width apart, holding the EZ curl bar with a shoulder-width grip and palms facing your thighs.
Keep your knees slightly bent and back straight as you hinge at the hips, pushing your glutes back.
Lower the bar down the front of your legs, maintaining a slight bend in your knees.
When you feel a stretch in your hamstrings, reverse the motion by engaging your glutes and hamstrings to return to a standing position.
Squeeze your glutes at the top for a full rep.
Recommended Sets and Reps:
3-4 sets of 8-12 reps for strength and muscle development
Tips To Help:
Keep your back straight and chest up throughout the exercise.
Avoid rounding your back or locking your knees.
Focus on hinging at the hips rather than bending at the waist.
Benefits Of This Exercise:
Targets and strengthens the posterior chain muscles
Enhances hip mobility and flexibility
Can improve posture and overall functional strength
Drawbacks Of This Exercise:
Risk of injury if performed with poor form or excessive weight
May strain the lower back if not executed correctly
Get ready to embrace your inner Romanian with the EZ Bar Romanian deadlift! Remember, proper form is key to maximize the benefits of this exercise.
So, keep your back straight, hinge at the hips, and watch those posterior chain muscles grow stronger and more defined.
Recommended Read: >>> Bent Over Cable Row – How To Do Them Properly! <<<
Customizing Your EZ Curl Bar Workout: Make It Your Own
Crafting the Perfect Workout Plan for Your Goals
To create a workout plan tailored to your specific goals, consider the following steps:
Identify your fitness goals: Are you aiming for muscle growth, strength, or endurance? Knowing your goal will help determine the right exercises, sets, and reps.
Select the appropriate exercises: Choose the EZ curl bar exercises that target the muscle groups you want to work on. You may focus on biceps, triceps, or even full-body movements.
Determine the right number of sets and reps: Depending on your goals, adjust the number of sets and reps for each exercise. For muscle growth, aim for 3-4 sets of 8-12 reps; for strength, 4-6 sets of 4-6 reps; and for endurance, 2-3 sets of 12-15 reps.
Tweaking Exercises for Gains That Won’t Quit
Keep the following tips in mind to enhance your workout and boost gains:
Adjust grip width: Varying the grip width on the EZ curl bar can activate different muscles within the same exercise. For example, a closer grip on the bar can emphasize the outer biceps, while a wider grip can target the inner biceps.
Change the angle: Switching up the angle of your body during an exercise can help target different muscle fibers. For instance, you can try incline bench curls for a different bicep activation than regular curls.
Tempo manipulation: Altering the speed of your reps can intensify the workout. Experiment with slow, controlled movements or even pause at the peak of muscle contraction to increase time under tension.
Supercharge Your Workout with Supersets and Drop Sets
Supersets and drop sets can help push your muscles to the limit, promoting growth and increasing workout intensity:
Supersets: Combine two exercises targeting the same muscle group or opposing muscle groups without rest in between. For example, pair EZ bar bicep curls with tricep extensions.
Drop sets: After completing a set, immediately reduce the weight and perform more reps until muscle failure. This method can help exhaust the muscle, promoting growth and endurance.
By customizing your EZ curl bar workout, you’ll ensure that your training plan is tailored to your unique goals and preferences. Don’t be afraid to experiment with different exercises, techniques, and intensities to find what works best for you.
Remember, consistency and effort are key to achieving the gains you desire.
Recommended Read: >>> Your Ultimate Guide To Fat Loss <<<
Recommended Read: >>> Your Ultimate Guide To Back Training <<<
Common Mistakes and How to Avoid Them: Learn from Others' Oops Moments
Dodging Poor Form:
Technique Matters, My Friend One of the most common mistakes is poor form, which can lead to injuries and hinder progress. To avoid this, keep these tips in mind:
Educate yourself: Watch instructional videos, read articles, or consult a personal trainer to learn the correct techniques.
Focus on control: Perform each exercise with slow, controlled movements, ensuring proper muscle activation and reducing the risk of injury.
Don’t rush: Progress takes time. Concentrate on mastering the correct form before increasing the weight or intensity.
Overloading the Bar:
It’s Not Just About the Heavyweights Lifting heavy weights can lead to impressive gains, but overloading the bar can be counterproductive. To strike the right balance:
Gradually increase weight: Start with a manageable weight and progressively add more as your strength improves.
Maintain good form: If your form starts to falter, it’s a sign that the weight is too heavy. Reduce the load to avoid injury.
Prioritize quality over quantity: It’s better to perform fewer reps with good form than to sacrifice technique for the sake of lifting heavier weights.
Balancing Your Workouts:
Don’t Forget the Rest of Your Body! Focusing solely on the EZ curl bar exercises can lead to muscle imbalances and a less-functional physique. To create a well-rounded fitness routine, consider the following:
Incorporate other muscle groups: Include exercises that target your legs, back, chest, and core to achieve overall strength and balance.
Mix up your routine: Avoid getting stuck in a rut by trying new exercises, equipment, or workout styles.
Rest and recovery: Allow your muscles time to recover and grow by scheduling rest days and incorporating stretching or foam rolling into your routine.
By avoiding these common mistakes, you’ll be well on your way to achieving better results with your EZ curl bar workouts.
Remember that consistency, proper technique, and a balanced approach are key to long-term success.
FAQs Using Dumbbells For Tricep Muscle and Strength Gains
What are some popular EZ bar bicep curl variations?
Some popular variations include preacher curls, spider curls, and concentration curls. Each targets the biceps from different angles, promoting overall muscle growth.
Can I perform upper body exercises with an EZ curl bar?
Absolutely! The EZ curl bar is versatile and can be used for various upper body exercises targeting your biceps, triceps, shoulders, and back muscles.
How can I tell if I'm using too much weight on my EZ curl bar exercises?
If you’re struggling to maintain proper form, can’t complete your sets, or experience excessive strain or pain, you may be using too much weight. Consider using a lighter weight and focus on technique.
What is a narrow overhand grip, and why should I use it?
A narrow overhand grip involves placing your hands closer together on the bar, with palms facing away from you. This grip targets the biceps’ outer head and can help develop a more prominent upper chest.
Can I perform an overhead press with an EZ curl bar?
Yes, you can perform an overhead press with an EZ curl bar to target your shoulders and upper body muscles. It may provide a more comfortable and natural grip position compared to a straight bar.
How can I use the EZ curl bar to build muscle mass?
To build muscle mass, focus on progressive overload, proper form, and a variety of exercises targeting different muscle groups. Consistently challenge your muscles with an adjustable bench, increasing weight, or varying your grip width.
Can I do a spider curl with an EZ curl bar?
Yes, the spider curl is a great exercise to isolate your biceps. Use a preacher bench pad and maintain straight arms to effectively target your biceps.
What is the importance of shoulder joint stability in EZ bar exercises?
Maintaining shoulder joint stability is crucial for injury prevention and ensuring proper form during your EZ bar exercises, such as overhead triceps extension and bent over row.
How can I focus on just my forearms during EZ bar exercises?
To isolate your forearms, try wrist curls and wrist reverse curls. These exercises specifically target the forearm muscles while minimizing bicep involvement.
Can I use an EZ curl bar for lean muscle development?
Yes, the EZ curl bar can help you develop lean muscle by performing various exercises with proper form, targeting your biceps, triceps, and other upper body muscles.
How can I incorporate the standard bicep curl into my EZ bar workout?
To perform a standard bicep curl with an EZ bar, use a medium overhand grip and curl the weight up towards your shoulder height. Keep your elbows close to your body and maintain control throughout the movement.
How do I perform a bent over row with an EZ curl bar?
Start with a slightly neutral grip and bend at the hips, keeping your back straight. Pull the bar towards your abdomen, engaging your back muscles, and return to the starting position.
What is a preacher curl, and how can I do it with an EZ curl bar?
A preacher curl is an exercise that isolates the biceps by placing your upper arms on a preacher bench pad. Hold the EZ curl bar with an underhand grip and curl the weight up, focusing on contracting your biceps.
Can I perform an overhead triceps extension with an EZ curl bar?
Yes, overhead triceps extensions can be done with an EZ curl bar. This exercise targets the triceps and can help increase overall arm size and definition.
How can I use the EZ curl bar to target different muscle groups?
By varying your grip, hand placement, and exercise selection, you can use the EZ curl bar to target different muscle groups, such as biceps, triceps, shoulders, and back muscles.
What are the benefits of using a lighter weight with EZ bar exercises?
Using a lighter weight allows you to focus on proper form and technique, reducing the risk of injury and ensuring that you’re effectively targeting the intended muscle group.
How does the slightly neutral grip of the EZ curl bar compare to a straight bar?
The slightly neutral grip of the EZ curl bar can reduce strain on your wrists and elbows compared to a straight bar, providing a more comfortable and effective workout experience.
Recommended Read: >>> How to Get Bigger Forearms Fast <<<
Closing Thoughts On EZ Curl Bar Exercises
In conclusion, the EZ curl bar is a versatile and highly effective piece of equipment that can elevate your strength training to new heights. With its unique design and ergonomic benefits, it allows you to perform a wide variety of exercises targeting various muscle groups, including biceps, triceps, and more.
By incorporating the exercises we’ve discussed throughout this guide, you’ll be well on your way to sculpting the physique you’ve always wanted.
Key takeaways:
Maintain proper form for maximum effectiveness and injury prevention
Avoid overloading the bar; focus on progressive overload and technique
Balance your workouts to ensure well-rounded development and avoid muscle imbalances
Customize your EZ curl bar workouts to suit your specific goals and preferences
Consider advanced techniques like supersets and drop sets for added intensity and variety
Remember, your dedication and consistency will determine your progress.
Stay focused, embrace the learning process, and always strive for improvement. With the right mindset and the help of the mighty EZ curl bar, you’ll be well on your way to becoming the strongest, fittest version of yourself.
So, roll up those sleeves, grab that EZ curl bar, and let the gains begin!
(oh, and do keep in touch and check in with us regularly for more fantastic content. For a complete list of our previous blog posts, please go here)
Recommended Read: >>> Your Ultimate Guide To Chest Training <<<
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- Note: The content on this website is meant to be for information and it should not be taken as medical advice. The content and the products mentioned in them are not intended for use as diagnosis, prevention, and/or treatment of health problems. Always speak with a certified medical professional before making any changes to your lifestyle, diet, exercise plan, and /or taking any supplements or changes.
