Biceps Curl - Wide Grip (EZ Bar)

Hold the outer curves of the EZ bar. Curl up. The wide grip places more stress on the inner head of the biceps.

Quick facts

Primary and secondary muscle groups targeted by this movement.

bicep (short head)

forearm flexors

What you need and how to position yourself before starting.

ez barbell

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand upright with your feet shoulder-width apart.
- Hold the EZ bar with a wide grip, ensuring your palms are facing upward.
Step 2Position Your Arms
- Let the bar hang at arm's length in front of you, with your elbows close to your sides.
- Keep your wrists straight and avoid bending them during the exercise.
Step 3Engage Your Core
- Engage your core muscles to stabilize your body throughout the movement.
- Stand tall with your shoulders back and chest up.
Step 4Lift the Bar
- Curl the EZ bar upward by bending your elbows and bringing the bar towards your shoulders.
- Keep your elbows stationary and close to your body as you lift.
Step 5Squeeze at the Top
- At the top of the curl, squeeze your biceps for a moment to maximize contraction.
- Ensure that your wrists remain straight and your grip is firm.
Step 6Lower the Bar
- Slowly lower the EZ bar back to the starting position, fully extending your arms.
- Control the movement to avoid dropping the weight too quickly.
Step 7Repeat
- Repeat the curl for the desired number of repetitions, maintaining proper form throughout each rep.
Step 8Finish the Exercise
- After completing your reps, carefully lower the bar to your thighs.
- Once finished, you can safely put down the EZ bar.