The EZ-barbell curl is an excellent beginner-friendly exercise that targets the biceps while reducing strain on the wrists compared to a standard straight-bar barbell curl. Using an EZ bar allows a more natural grip, making it ideal for individuals with wrist discomfort or previous injuries.

Instructions

1. Grip the Bar

   • Hold the EZ bar with an underhand grip (palms facing up), about shoulder-width apart.

2. Starting Position

   • Stand upright with your feet together (or place one foot slightly back for stability).

   • Keep your back straight, arms fully extended, and the bar slightly away from your body.

   • Eyes should face forward.

3. Curling Phase

   • Keeping your elbows tucked at your sides and body still, slowly curl the bar upward.

   • Focus on contracting your biceps as you lift.

4. Peak Contraction

   • Squeeze the biceps hard at the top of the movement.

5. Lowering Phase

   • Slowly lower the bar back to the starting position with control.

6. Repetition

   • Repeat for the desired number of repetitions.

Tips for Proper Form

• Avoid Swinging: Keep your torso stable; do not use momentum to lift the bar.

• Elbows Locked: Keep your elbows tucked in at your sides throughout the movement.

• Controlled Motion: Move slowly for maximum biceps engagement and to reduce risk of injury.

• Use EZ Bar for Wrist Comfort: Ideal for those with wrist pain or previous wrist injuries.

Benefits of EZ-Barbell Curls

• Isolates the biceps effectively.

• Reduces wrist strain compared to straight-bar curls.

• Encourages better form for beginners learning proper curling technique.

• Improves arm strength and aesthetics.

• Supports other pressing and pulling exercises by strengthening the biceps.

Conclusion: The EZ-barbell curl is a safe and effective exercise for beginners looking to build bicep strength and size while minimizing wrist discomfort. Consistent, controlled repetitions will lead to stronger, more defined arms.