Standing Shoulder-Width Grip EZ-Bar Curl
a.k.a. E-Z Curls
Differentiation: Mechanics
This variation of an EZ-bar Curl is unique. Here is how: you use an EZ-bar. The EZ bar places your hands at an angle. This angle tends to work your outer bicep. Since this is a standing exercise, | you must engage your core to maintain balance. Engaging your core eventually adds to the overall strength of your core.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Obtain an EZ curl type fixed-weight barbell. Alternatively, you can load plates onto an EZ curl bar and add barbell collars to keep the plates from moving.
3) Position the bar on the floor in front of you.
4) Stand behind the loaded bar running across your ankles.
5) Place your feet about hip-width apart for stability.
6) Bend down toward the bar...
7) Grasp the bar using an underhand grip
8) Raise the bar to standing position.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while curling the bar upward toward your shoulders.
3) ...until the bar reaches shoulder level.
4) Squeeze your biceps at the top of the movement.
5) This is the ending position.
6) Hold the contraction for a count of one second.
7) Then, inhale as you lower the bar using a controlled movement to the starting position.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your upper arms stationary. Since your elbows are tight at your sides, focus on only moving your forearms.
Keep your elbows pinned against the sides of your body.
Avoid swinging your body in an attempt to assist with lifting the bar. Keeping your upper-body stationary will help concentrate the effort in your biceps.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Ader Fitness Arm Blaster | $25.10 | |
| Harbinger Training Grip WristWrap Glove | $26.99 | |
| Weightlifting Chalk | $11.15 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Weights | EZ-Curl Bar |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
Adjust the placement of your hands on the bar to emphasis different portions of the biceps. The EZ bar’s inner grips will force your hands to angle slightly inward.