Standing EZ Bar Curl
The Standing EZ Bar Curl is a fundamental biceps exercise performed with an angled EZ curl bar. The curved grip allows the hands and forearms to remain in a more natural position than a straight bar while still providing effective resistance for the biceps.
The video animation demonstrates the exercise performed standing with both arms curling the bar simultaneously while the elbows remain close to the sides of the body.
The exercise primarily targets the biceps brachii, with assistance from the brachialis, brachioradialis and forearm muscles.
How to Perform
Stand upright with your feet approximately hip- to shoulder-width apart and hold the EZ bar using a comfortable underhand grip on the angled portions of the bar.
Allow the bar to rest in front of your thighs with your arms extended and your elbows close to your sides.
Keep your chest lifted, shoulders relaxed and abdominal muscles gently engaged.
Maintain straight wrists that remain comfortably aligned with your forearms.
Keeping your upper arms relatively stationary, bend your elbows and curl the bar upward toward your chest.
Continue until you reach a comfortable full contraction of the biceps without allowing your elbows to move significantly forward.
Pause briefly at the top and squeeze your biceps.
Slowly lower the bar under control until your arms return to the starting position.
Repeat for the desired number of repetitions.
Tips
Keep your elbows close to your sides throughout the exercise.
Maintain an upright posture and avoid leaning backward as the bar rises.
Use the angled portions of the EZ bar that feel most comfortable for your wrists and forearms.
Keep your wrists straight instead of allowing them to bend backward.
Choose a weight that allows you to complete every repetition without swinging or using momentum.
Benefits
Strengthens the biceps brachii and other muscles involved in elbow flexion.
The angled EZ bar provides a different hand and forearm position from a straight bar and may feel more comfortable for some exercisers.
Strengthens the brachialis, brachioradialis and forearm muscles.
Develops arm strength useful for lifting, carrying and pulling activities.
Provides a straightforward resistance exercise that can be progressively loaded as strength improves.
Common Mistakes
Swinging the torso to create momentum.
Leaning backward to help lift excessive weight.
Allowing the elbows to move significantly forward during the curl.
Shrugging the shoulders as the bar rises.
Bending the wrists instead of keeping them aligned with the forearms.
Lowering the bar too quickly instead of controlling the return.
Using a grip that feels uncomfortable in the wrists or elbows.
FAQ
Safety Note
Choose a resistance that allows you to maintain proper posture and controlled movement throughout the exercise.
Use a comfortable grip on the angled portions of the EZ bar and keep your wrists aligned with your forearms.
Avoid jerking, swinging or leaning backward to lift the bar.
Control the bar throughout the lowering phase rather than allowing it to drop quickly.
If you experience pain in your shoulders, elbows or wrists, discontinue the exercise and consult your physician or another qualified healthcare professional before continuing.