Gym-goers want toned, powerful arms. Barbells are popular for building muscle and strength since they can lift larger weights than dumbbells or machines. They can target many muscle areas with compound lifts. Barbells may not be the most pleasant or safest alternative for biceps and triceps (your “arms”) exercises. The EZ-bar is a useful option.
EZ-Bar Ergonomics
EZ-bars have a wavy central part. This ergonomic grip relieves wrist and elbow stress by allowing a more natural hand position. It’s ideal for bicep and tricep exercises because it reduces joint stress while lifting heavy weights. EZ-bars come in fixed-weight bars for beginners or those with limited space and bars with weight plates for progressive overload as you get stronger.
Biceps Growth: Barbell and EZ-Bar Exercises
The biceps muscle flexes the elbow and helps supination, which rotates the forearm so the palm faces up. These are the greatest biceps workouts for growth and development, with an emphasis on form and execution:
Barbell Curl
Starting Position: Stand tall with chest up, core engaged, and elbows tucked. Take an underhand grip on the barbell with palms up and hands somewhat wider than shoulder-width apart. This hand position targets the forearm brachioradialis and biceps.
The Curl: Keep your elbows still and your upper arms by your sides as you curl the barbell to your shoulders. Breathe out while curling. Stop right before your forearms reach vertical to fully contract your biceps. At the top of the exercise, squeeze your biceps to create tension.
Lowering the Weight: Controllably lower the barbell to the starting position. Lower the weight and inhale.
Top tip: Empty Olympic barbells weigh 20kg. If you’re new to this exercise, form matters more than weight. Simply use the bar and focus on controlled motions. Weight plates should be added when you can do 3 sets of 8-10 repetitions with proper form.
Barbell Reverse Curl
Starting Position: This exercise is harder than the regular curl and demands strong biceps, forearms, wrists, and elbows. Stand tall with chest up, core engaged, elbows by sides. Overhand grasp the barbell with palms down and hands somewhat wider than shoulder-width apart.
The Curl: Keep your elbows tucked at your sides and curl the barbell to your shoulders, stopping before your forearms reach vertical. Breathe out while curling. Top the exercise with a bicep squeeze.
Lowering the Weight: Controllably lower the barbell to the starting position. Lower the weight and inhale.
Top tip: Barbell reverse curls need more technical skill than conventional curls. Start with dumbbell or EZ-bar reverse curls to increase bicep and forearm strength before switching to barbells. This will improve technique and prevent injury.
Develop Biceps with EZ-Bars
The EZ-bar’s ergonomic grip makes bicep workouts more pleasant and wrist-friendly than straight barbells. Some good EZ-bar bicep exercises:
EZ-Bar Curl
Starting Position: Stand tall with chest up, core engaged, and elbows tucked. Hold the EZ-bar underhand (palms up) with hands slightly wider than shoulder-width apart.
The Curl: Curl the EZ-bar toward your shoulders with your elbows still and arms by your sides. Breathe out while curling. Stop right before your forearms reach vertical to fully contract your biceps. At the top of the exercise, squeeze your biceps to create tension.
Lowering the Weight: Controllably lower the EZ-bar to the beginning position. Lower the weight and inhale.
Top tip: Try not to rock to gain momentum. Reduced bicep tension limits exercise effectiveness.
