How to EZ-Bar Curl (Bicep exercise)

EZ-Bar Curl - The complete guide

EZ-Bar curl is one of the greatest exercise for your biceps.

This time I will discuss how to bicep curl, and what are the common mistakes you should avoid.

Equipments needed: EZ-Bar (known as Olympic Bar).

Difficult: Beginner

EZ-Bar Curl exercise

How to EZ-Bar Curl:

1. Stand straight and hold the bar with a wide grip where you see some kind of sinking, a place where you can place your hands. Your handhelds should be facing forward with a slight positioning to the inside because of the bar shape. Keep your elbows close to your torso. This will be your starting position.

2. Now, While your upper arm is stable, exhale and raise the bar up, contracting your biceps. Focus on moving ONLY your arm.

3. Keep raising the bar until your biceps are fully contracted and the end of the bar is equaling shoulders height.

4. Inhale and move the bar down back to the starting position.

5. Repeat for your specific target of reps.

Bicep Curl common mistakes:

1. The biggest mistake peopel doing while bicpe curling is moving the back backwards. This is count as a cheat! Your body need to be stable and you should be moving only your arm while performing this exercise.

2. Another mistake is moving the elbows. Make sure they are stable near your torso! Dont let them move!

3. Control the weight - do not "drop" the bar back to the starting position too fast. do it slow.

Ez-Bar Curl (bicep curl) video:

Good luck and have fun curling!

curls get the gurls.

Read more »

Bicep Exercises

Bicep Exercises

Today I will show you my suggestions of the top bicep exercises, my suggestions to the best exercises to work on the bicep muscles.

1) Ez-Bar Curl

One of my favourite bicep excercise. All can do it, beginners too.

What you need in order to do this excercise: E-Z Curl Bar (w).

How to: Hold the E-Z bar and Stand up straight, Keep your elbows close to your torso.

Raise the weight, focus on moving only your forearms, until your biceps are totally contracted and the bar is in the height of your shoulders. Hold this position for a moment and slowly lower the back to the position you started with.  

2) Hammer Curls

Great excercise for the biceps. Beginners can do it too.

What you need in order to do this excercise: Dumbbell (your perfered weight)

How to hammer curls: Stand up with a dumbbell on each hand and keep your torso upright. Keep your elbows in a small distance from your torso. Curl the weight forward until your biceps are totally contracted. Focus on moving only the forearm. Hold this position for a moment and start slowly to take the dumbbels back to the starting position. 

3) Concntration Curls

Bicep excercice good for anyone.

What you need in order to do this excercise: Dumbbell (your perfered weight)

How to concntration curls: Sit down on a flat bench. Hold one dumbbell in your front between your legs. spread your legs and put your knees on the floor.

Hold your upper harm stationary and curl the weight forward until your biceps are totally contracted. Do it until you reach the height of your shoulder (the one you lifting with). Again, move only your forearm!

Hold this position for a moment and slowly start to take the dumbbell back to the starting position. 

Important notice: Keep breathing and inhaling each repeitition on each excercise above.

That's all for today, hope you learned how to workout on your bicep muscle. Soon more excercises on the bicep muscle and other muscles I would like to post on. Hope you liked, Have a great training!

Read more »