EZ Bar workout (Biceps)
There’s more than enough reasons to get serious with the arm workouts! And here’s a few of them.
- The biceps and triceps respond quickly if trained correctly. The biceps are one of the easier muscle to train and they look good even under clothes.
- The biceps and chest are highly visible throughout our everyday lives, it gives us the motivation to work on them, this is one of the main reasons people focus much of their efforts on biceps.
- I doubt there’s any guy training, who doesn’t want bigger biceps.
- Many movie stars have bulging biceps, they’re the easiest shown off muscle in films. This influences lots of people who start training but it’s not one of my reasons for training.
- Girls don’t say “check out those legs”.
- They’re an indicator of strength and a trophy of all the hard work you put in the gym.
The EZ bar workout below includes two of the most popular exercises performed with the EZ bar, accompanied by two awesome how-to videos from ScottFitnessHerman. And another workout I found only last week that really gives the biceps a blast. Having given this a try myself, I thought it was one I might add to my workouts…So I had to include it in the post for you to try.
Find Your Form First!
Finding form with the EZ bar is paramount when using this bar for biceps.
Be one of the guys who gets his form right first before going head first into the exercises. Beginners practise with a lightweight in the mirror if possible to get their form for each exercise.
Avoid using too much weight — use a weight that’s light enough so you don’t have to sacrifice your form.
What You Will Need
- EZ Bar
- Set of decent metal discs or weight plates. Should last a lifetime if you spend that extra few $’s
- Gloves (optional) only if you feel like you need them, gloves help you with grip and prevent calluses, but you may find as your strength develops so will your forearms, your grip will become stronger and the need for gloves will lessen.
- Make sure you have enough room to perform the exercises properly.
- Mirror for form-don’t worry too much if you haven’t a mirror just pay special attention to performing the exercises correctly.
Wide Grip Standing EZ Bicep Curl
Primary-Bicep Brachii (Short Head), Brachialis.
Secondary-Biceps Brachii Long Head, Forearm Flexors.
- You will want to stand with your back straight, bend your knees slightly, a little less than shoulder width apart, do this throughout the whole movement.
- Grip the EZ bar with an underhand grip (palms facing forward) your hand should be slightly wider than shoulder width.
- Make sure your arms are fully extended and pressed against the sides of your body. ( change slightly)
- Start the movement by flexing at the elbows and curling the bar toward your shoulders.
- Once you feel your biceps are at max contraction slowly lower the bar back to the starting position.
How To: Outside-Grip EZ-Bar Curl
Close Grip Standing EZ Bicep Curl
- Stand with your body upright, grip the inner of the EZ bar. Make sure palms fo the hands are facing forward.
- If you are gripping the bar in the correct position your hands should be tilted slightly inwards, keeping the elbows close to the body.
- Not moving your upper arms and only moving your forearms slowly curl the EZ bar towards your chest breathing out as you do so.
- Make sure the biceps are fully contracted before slowly lowering the bar to the starting position whilst breathing in.
How To: Close-Grip EZ-Bar Curl
Here’s another great EZ bicep workout I found via Bodybuiding.com by Kris Gethins, it’s short but really hits the biceps hard, it definitely helps build size and strength. Because of the short intervals between sets, you’ll be getting a brill cardio workout too.
For beginners just remember not to sacrifice form for heavier weights.
Can be done, short or wide grip, use above descriptions for starting position and technique.
- Begin the exercise with a weight you can do for 50 reps.
- Rest for 45 seconds and add weight.
- Next Set is 40 reps then 30, 20, 10 and lastly 5
That’s not it! you’re only halfway, we have to go back the other way this time. Taking the weight off as you increase the number of reps.
- 5 more reps with your max weight, reduce weight, rest.
- 10 reps take some weight off, 20, 30, 40, 50 reps, resting 45 seconds between sets.
The EZ bar is certainly a versatile piece of equipment, also great for triceps and even supersets because of the different grip positions. Favoured by many weight trainers over the straight bar because of the way you grip the bar. It puts your elbows and wrists in a more natural position. Straight bars can hurt your wrists after a while, sometimes I alternate between the two for this reason.
It’s easy to fall into the trap of training muscles for looks because of their high visibility, but you have to remember the importance of having thick lats, traps, neck, triceps, and forearms. To have an aesthetically pleasing physique you need to train the entire body. So if you’re serious about weight training do as much research as you can when you’re a beginner.