Biceps curl with barbell ez. Standing biceps curl

Follow these five simple tips to learn how to do barbell curls correctly and perform this bulking arm exercise more effectively for faster muscle growth.

Stand with your feet shoulder-width apart, knees slightly bent. Grab the EZ bar with an underhand grip, straighten your arms, and then lift the barbell toward your chest, keeping your elbows close to your sides throughout the movement. The tips below will help you better understand the intricacies of this exercise and improve your technique.

1. Strong wrists

EZ bars are curved in the middle, allowing them to be held with a semi-supinated grip. This allows you to effectively isolate your biceps and perform barbell curls with a wrist-friendly grip. You want to keep your wrists as strong as possible and stabilize them by rotating them inward toward your torso. If you're an experienced lifter, you can rotate your wrists away from your body to take the work out of your forearms and put even more stress on your biceps. Always warm up beforehand and avoid lifting weights that are too heavy as they will put too much stress on your wrists.

2. Engage your biceps

To build bigger biceps, you need to make sure they are maximally activated when you do standing barbell curls, so you need to eliminate any inertia by forcing the biceps to work harder and not engaging your back muscles. Begin the exercise by straightening your arms and activating your triceps, then begin each repetition by squeezing your biceps. Do not lean your elbows forward at the beginning of the movement. Maintain tension in your biceps and continue squeezing the bar as you lift the bar. Once you reach the top of the range, contract your biceps as hard as possible, then slowly lower the bar, fully extending your arms at the bottom before doing the next rep.

3. Keep your elbows tight.

When performing standing barbell curls, your elbows should remain tightly tucked to your sides for each repetition. If your elbows move forward or upward, the load is removed from the biceps, and these are the muscles that must work as hard as possible for effective muscle growth. When performing the exercise while sitting on a Scott bench, your elbows and the backs of your shoulders should be pressed firmly against the soft support along the entire length. If you can't lift the bar without pushing your elbows forward, whether sitting or standing, you've taken too much weight and need to reduce it.

4. Keep your shoulders back

When doing the exercise while standing, squeeze your shoulder blades together and point your chest up so that your body is as straight as possible. This will keep your back from hunching and your shoulders from slouching, which can cause poor posture, increased stress on your joints, and a decreased range of motion through which you can move the barbell. While sitting, you also need to move your shoulders back so as not to lean forward over the bench and maintain the safest possible position for lifting weights.

5. Raise your head

At all times, ensure that your head remains up and your gaze is directed forward, not at the floor, throughout the entire approach, and keep your neck and head in line, focusing on lifting your chin up. You may be tempted - especially as the set gets more difficult - to drop your chin to your chest, but this will put more strain on your neck and upper spine, which increases as the bar rises and can cause your shoulders to roll forward. Stand in front of the mirror and make sure your posture is up and your chin is up and your head and neck are in line.

The video clearly shows what it looks like to lift a barbell with a medium grip on the biceps while standing and explains how to properly pump the different bundles of the biceps brachii muscle.

Auxiliary exercises for developing strength and mass of the biceps

Add the following exercise variations to your workout that work the key muscles involved in the EZ bar curl to help you lift heavier weights.

Reverse Grip EZ Bar Curls

Stand straight, shoulders back, feet together. Grab the EZ bar with an underhand grip slightly wider than shoulder-width apart. Keeping your elbows tight to your torso, lift the barbell toward your chest, stopping the movement when your forearms almost reach vertical. Do not swing so that inertia (or cheating) does not appear.

Zottman Curls

This exercise engages all the muscles on the front of the upper arms in each repetition, working both heads of the biceps - the biceps and brachialis - during the upward movement and the brachioradialis as the palms rotate downwards as the arms are lowered. Hold a dumbbell in each hand and lift them up to shoulder level, then rotate your hands palms down before lowering your hands to shift your focus to your forearms.

Dumbbell curls on an incline bench

Sit on a bench with an incline of 30-45 degrees with dumbbells in your hands. Keeping your back pressed against the bench and your elbows toward your torso, lift both dumbbells to shoulder height. Squeeze your biceps at the top of the movement and slowly return to the starting position.

With this exercise you can isolate the load on your biceps as much as possible. This is used to hone the relief and shape of the biceps. Each set consists of 6-10 repetitions in 3-4 sets. Do the exercise in the middle of your workout. Afterwards, you can do biceps curls in a block machine or with dumbbells. The exercise should be performed by intermediate or more experienced athletes.

Technique for lifting the barbell in the Scot simulator

1. The exercise can be performed standing or sitting. Before sitting down, you should adjust the height of the music rest. This is necessary so that the torso is straightened when lifting the barbell. The position of the torso should be vertical and stable.
2. The dumbbell or EZ bar should be taken with an overhand grip. Sit in a Scott bench with your upper arms firmly pressed against the music stand. Lower the barbell and bend your elbows slightly.
3. Inhale and hold your breath. Tighten your biceps and lift the barbell up.
4. Exhale after your forearms have reached a vertical position. After that, stop for a second and tighten your biceps even more.
5. Lower the barbell smoothly until your arms are almost completely straight.
6. After a short pause, you can do the next repetition.

Main muscles involved

1. During the set, press your upper arms firmly against the music stand. Thanks to this, the load will be redirected from the elbow joints to the biceps.
2. To avoid injury to your elbow joints, you should make sure that the music stand is padded tightly enough and that you are rubbing against its seams with your elbows.
3. Do not extend your arms all the way at the bottom point. Otherwise, there is a risk of injury not only to the elbows, but also to the biceps ligament.
4. When lifting the barbell you need to hold your breath. With this, you will be able to maintain correct posture and develop more powerful force in your biceps.
5. Your body should be in a motionless and stable position. Due to an unstable and uncomfortable position, the effectiveness of the exercise is reduced, and this also threatens injury.

Video Standing barbell lift for women

Analysis of the exercise

Anatomy of an exercise: which muscles work?

The biceps curl (reverse grip) is the most famous single-joint exercise used in bodybuilding to effectively train the biceps muscles, increasing their strength and volume.

In the classic version of this exercise, the greater load falls on the lateral or internal head of the muscle, but the degree of its involvement can be reduced in favor of the medial bundle if you adjust the technique of the main movement, for example, take the barbell with a narrow grip or practice moving your elbows back.

In addition to the target muscle, the following are involved in the work:

Preparation for execution

If biceps training follows immediately after back training, it is enough to perform 1 “preparatory” set of exercises with light weight, and then move on to the main block of work, since in this case the biceps muscle is already sufficiently warmed up.

If arm training is performed on a separate day, before performing the main sets of the exercise, it is recommended to stretch the biceps well and perform 2-3 warm-up sets of lifts.

Proper execution

1. At the top point, the hands should be in line with the elbows. Deviation of the hand from the vertical projection removes the load from the biceps and transfers it to the forearms.
2. Bringing the barbell to the top position is carried out by the force of the biceps muscles. The only exception is the finishing repetitions in the last heavy sets, when “cheating” is deliberately used (the rule is true for experienced athletes). Beginners need to perform the barbell curl cleanly, keeping the body and legs motionless, making movements smoothly and under control.
3. Following the breathing technique involves inhaling in the negative part of the amplitude and exhaling at the moment of bending the arms.
4. To ensure that the load falls exclusively on the biceps muscles, it is important to avoid excessively bringing your elbows forward when lifting the barbell. In a technical performance, the elbows should be located on the sides of the body and remain fixed in all phases of movement. Otherwise, the “peak” biceps tension will not be achieved due to the involvement of the shoulders.
5. After lifting the bar, you need to linger at the top point, consciously tensing your biceps.
6. The use of excessively large weights reduces the total load on the biceps muscle, since in order to overcome them at the top point of the amplitude, assisting muscles are forced into the work.
7. When the body is pulled back, the back muscles are connected to lifting the weight, and this is not only counterproductive for the targeted pumping of the biceps, but is also traumatic for the lower back. For beginners, to make it easier to control this moment and completely isolate the biceps, it is recommended to perform arm curls with a barbell while standing against a wall.
8. The movement should occur only in the elbow joint (remember that this is a single-joint exercise), so shoulder lifts/rotations should be excluded. This not only reduces the effectiveness of the effect on the biceps, but also threatens injury to the thoracic spine.

Errors

1. “Collapse” of the hand with the fingerboard in the direction of the body.

2. Rocking and inertial “throwing” of the projectile.

3. Lack of control over breathing technique.

4. Strong movement of the elbows forward at the moment of lifting the projectile.

5. No voltage at the final upper point of the amplitude.

6. Using heavy weights.

7. Body leaning back.

8. Raising the shoulders or moving them back.

Most experienced athletes prefer to use a classic straight bar in the exercise. Although physiologically straight is considered less convenient than a curved bar, it nevertheless allows:

Inclusion in the program

Hi all! Today we will talk about the EZ barbell curl.

On the calendar 2 May, Wednesday, and this means time for a technical note on the ABC of Bodybuilding. After reading, you will learn everything about the muscle atlas, the advantages and technique of performing the exercise, and we will also find out the degree of its effectiveness and analyze some practical points.

So, make yourself comfortable, let's begin.

EZ barbell biceps curl. What, why and why?

On the AB project, within the framework of technical notes, we try to consider not only classic exercises, for example, or, but also various variations that are little or practically not used by trainees in the gym. Why are we doing this? Everything is very simple, we want our readers, you, to experiment in your training and try different movements. Sometimes, through comments, we receive messages like: the muscle began to feel completely different, like never before, and others of a similar orientation. So that there are as many of them as possible, we consider, on Wednesdays, various variations of exercises and today this is the EZ barbell lift for biceps.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscle atlas

The exercise belongs to the isolated class and is aimed at working the biceps.

The muscle ensemble includes the following units:

• targeted – biceps brachii;
• synergists – brachialis, brachioradialis;
• stabilizers - anterior delta, trapezius (top/middle), levator scapula, wrist flexors.

A complete muscle atlas looks like this:

Advantages

By performing the EZ barbell curl exercise, you can expect to receive the following benefits:

• isolated training of the biceps brachii muscle;
• increase in biceps volume;
• improving the shape of the biceps;
• ability to work with larger weights;
• more comfortable wrist position (compared to a straight bar) by lifting weights.

Execution technique

The EZ barbell curl is an exercise of entry-level difficulty. The step-by-step execution technique is as follows:

Step #0.

Load the EZ bar with the required weight. Grasp the barbell with an underhand grip, shoulder-width apart. (in the bend area). Bend your arms slightly and keep your elbows close to your torso. Place your feet shoulder-width apart, bend your knees slightly, straighten your back, statically tense your abs, and look forward. This is your starting position.

Step #1.

Inhale and as you exhale, begin to bend your elbows, lifting the EZ bar just below shoulder height. At the top point of the trajectory, pause for 1-2 count and squeeze your biceps. As you exhale, lower the projectile down into the IP. Repeat the specified number of times.

In the picture version it looks like this:

In motion like this:

Variations

In addition to the standard version of the EZ barbell curl, there are several variations of the exercise:

• narrow/wide grips;
• standing in a bent position;
• stretching along the body.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

• Keep your elbows close to your body throughout the movement;
• keep your body motionless throughout the movement (don't swing) and do not use inertia;
• do not throw the barbell up;
• do not lift the barbell too high, always keep it slightly below shoulder level;
• at the bottom point of the trajectory, do not fully extend your elbows;
• at the top point of the trajectory, pause for 1-2 accounts and make peak reduction;
• for stability and when lifting heavy weights, stand with your feet in a cross-legged position - one slightly in front of the other;
• standing in a standing position, rest your feet on your heels;
• when working with medium-heavy weights, wear a weightlifting belt;
• breathing technique: exhale - when bending the arms, inhale - when returning to the PI;
• numerical training parameters: number of approaches/repetitions – 3-4/10-12.

We're done with the theoretical side, now let's look at some practical points.

Is the EZ barbell curl an effective exercise for the biceps brachii?

Data from researchers from Truman State University (USA, 2017 ) based on the electrical activity of the biceps in various exercises showed that the biceps brachii muscle demonstrated the greatest stimulation in movements using a straight bar and a narrow grip. In second place were exercises with an EZ bar and the same narrow grip.

Which bar is better to use: straight or EZ?

From the point of view of the comfort of lifting weights for the hands, the most preferable is the EZ bar. With it, the athlete can lift more weight without the effect of everting them. This slight angle/curve of the bar puts the wrists, forearms and elbows in a more comfortable, natural and safe position, thereby reducing the risk of injury.

Conclusion: Work with both straight and EZ bar in your training. In the first case with average weights, in the second - with heavy power work.

Actually, we’re done with the content of the note, let’s move on to...

Afterword

The EZ barbell curl is another addition to the technical pantheon of notes. Will this exercise fit into your training program? This question can be answered only after indoor tests. Therefore, we finish reading the note and blow them into the hall!

PS: How do you pump up your biceps?

PPS: did the project help? Then leave a link to it in your social network status - plus 100 points towards karma guaranteed :)

With respect and gratitude, Protasov DMitriy.

Standing biceps curls are one of the most effective and easy-to-perform exercises for isolated biceps muscle development, included in. The main advantage of barbell curls is that as a result of correct execution of this exercise, not only the muscles of the arms (namely, the biceps and forearms), but the upper back and shoulder girdle develop.

Despite the apparent simplicity of the exercise, most beginners perform it incorrectly, transferring the load from the biceps muscles to the shoulders when lifting the barbell - which ultimately provokes neck pain. In addition, the spine often suffers, which means chronic back pain. In order for the standing barbell curl to be truly effective, it is important to learn the correct technique.

Biceps Curls: Anatomy of the Movement

Strictly speaking, biceps curls are not an anatomical movement - in real life, we rarely lift a load or heavy object solely using the strength of our arm muscles, while maintaining our back in an upright position. The main function of the biceps muscles is to lift the body upward, carried out, for example, when doing pull-ups with a reverse grip.

That is why anatomically the biceps is connected not only to the triceps, but also to the shoulder girdle, upper chest and even the back muscles. Establishing the neuromuscular connection between these muscle groups and the brain, as well as the ability to consciously engage these muscles during biceps curls, is key to proper performance of both standing and non-standing curls.

Biceps Curls: Technique

Initial position: Standing straight, grab the barbell with a shoulder-width grip (palms facing up, bar touching the top of your thighs). Bend your knees and slightly twist your pelvis - this will straighten your spine and reduce the load on your lower back. The shoulder blades are brought together, the shoulders are lowered down, the chest is pushed forward, the abs are tense. The gaze is directed ahead.

Slowly lift the barbell up using the strength of your biceps. The trajectory of the bar should resemble a semicircle. At the top point of the movement (the bar is located at shoulder level), you should consciously feel the tension in your biceps. Make sure to keep your torso upright and not rock back and forth as you lift the barbell.

Performing barbell curls with an EZ bar (which, unlike a regular straight barbell, is slightly curved) is usually preferable for beginners. In addition to the fact that the curved EZ bar is thought to take stress off the elbows and wrists, it is said to engage the biceps musculature more effectively.

In fact, it is the curved EZ bar that allows you to work not only the arms, but also the muscles of the upper body when doing biceps curls, becoming a good addition to mass gain. To achieve this result, perform close-grip biceps curls while holding the barbell with an underhand grip (palms facing down). In total you will need 3-4 sets of 15-17 repetitions.

Should you keep your elbows close to your body?

Contrary to popular belief, when doing standing biceps curls, it is not at all necessary to press your elbows tightly to your sides. This can help maintain an upright body position, but if you are not comfortable doing this exercise, you can keep your elbows suspended. The main thing is that when moving, your elbows do not go too far forward.

We also note that at the bottom point of the movement of the exercise, the arms should not fully straighten at the elbows, since this reduces muscle control and weakens the final load on the biceps. Among other things, full and uncontrolled extension of the elbow during biceps curls can even be dangerous. As you lower the weight down, keep a slight tension on your biceps.

Why does my back hurt?

The main mistake when performing biceps curls is using an overly heavy barbell. The biceps muscles simply do not have enough strength to lift the weight, and the load is transferred to muscles that should not be involved in the exercise at all. The result is chronic pain in the elbow joints and lower back.

The second mistake is constantly turning your head in an attempt to control the technique of performing the exercise in the mirror. However, since biceps curls involve the muscles of the shoulder girdle and neck, turning the head under load can cause unpleasant pain in the neck and even displacement of the vertebrae. Your gaze should always be directed straight ahead.

Bicep curls for girls

Girls, before moving on to performing biceps curls with a barbell or dumbbells, are recommended to first learn to feel the biceps muscles. Unfortunately, it is really difficult for most women to learn to consciously engage the biceps muscles in the work, which leads to fundamentally incorrect performance of both this exercise and many others.

In order to learn to feel the biceps, you can either use a reverse grip on the bar (palm facing the ceiling), or perform concentrated dumbbell lifts on a biceps bench (the elbow and shoulder are fixed, which allows you to concentrate specifically on the work of the biceps). In total, you need 4-5 sets of 15-20 repetitions with average weight.

***

The key point when performing standing biceps curls is correct posture with a perfectly vertical body position. The chest should be slightly forward, the abs tense, the shoulder blades pulled together, the shoulders down. The weight when performing this exercise should be medium, otherwise control over the technique is reduced and the risk of injury increases.