The EZ bar seated curl is an isolation exercise targeting the bicep, performed while seated to minimize body movement and focus on the arms. It uses an EZ bar, which is easier on the wrists than a straight bar.
Also Works
Forearms
How to Perform
1
Sit on a bench with your feet flat on the ground and your back straight.
2
Hold the ez barbell with an underhand grip, palms facing up, and your hands shoulder-width apart.
3
Rest your upper arms on your thighs, allowing the ez barbell to hang down in front of you.
4
Keeping your upper arms stationary, exhale and curl the ez barbell upwards towards your shoulders.
5
Pause for a moment at the top, squeezing your biceps.
6
Inhale and slowly lower the ez barbell back to the starting position.
7
Repeat for the desired number of repetitions.
Pro Tips
•Sit upright with your back flat against the bench to eliminate momentum and keep all the tension on your biceps.
•Use the inner angled grips of the EZ bar to reduce wrist strain while still getting full bicep contraction.
•Lower the bar slowly for a 3-second eccentric to maximize muscle fiber recruitment on every rep.
Common Mistakes
•Leaning back and using your torso to swing the bar up, which takes tension off the biceps.
•Letting the elbows drift forward during the curl, which shifts work to the front deltoids.
•Cutting the range of motion short by not fully extending the arms at the bottom of each rep.