The EZ bar standing wide grip bicep curl is a strength exercise targeting the bicep, with secondary emphasis on the forearms. It involves curling an EZ barbell with a wide grip while standing.
Also Works
Forearms
How to Perform
1
Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands wider than shoulder-width apart.
2
Keep your elbows close to your torso and your upper arms stationary throughout the movement.
3
Curl the barbell up towards your shoulders by contracting your biceps.
4
Pause for a moment at the top, then slowly lower the barbell back to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Position your hands on the wide angles of the EZ bar to target the short (inner) head of the biceps.
•Keep your elbows pinned to your sides throughout the entire curl; they should not drift forward.
•Lower the bar slowly for a 2-3 second eccentric to maximize muscle tension and growth stimulus.
Common Mistakes
•Swinging the body to generate momentum, which takes tension off the biceps and risks lower back strain.
•Allowing the elbows to move forward during the curl, which shifts the load from the biceps to the front delts.
•Using an excessively wide grip that causes wrist pain; the EZ bar angles should position the wrists comfortably.