EZ bar curl
Primary muscles: Biceps. Assisting muscles: —.
How to do it
- Stand upright, holding the EZ bar by the outer grips with an underhand, slightly angled grip, elbows tucked in to your body – this is the starting position.
- Keep your upper arms still and curl the bar towards your shoulders, contracting the biceps, breathing out.
- Continue until the biceps is fully contracted and the bar reaches shoulder level; hold the contraction for one second.
- Lower the bar back to the starting position under control, breathing in.
- Repeat for the desired number of reps.
Key to the execution: Grip the bar on the angled sections and keep your elbows fixed at your sides.
Common mistakes
- You swing your torso to compensate for too much weight.
- You let your elbows drift forward during the curl.
- You rush the lowering phase, losing control of the stretch.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Arms exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.