Wide Grip EZ Bar Curl overview
The Wide Grip EZ Bar Curl is a variation of the traditional EZ Bar Curl that targets the biceps with a wider hand placement. This variation places emphasis on the outer part of the biceps, providing a different angle of muscle engagement. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Wide Grip EZ Bar Curl in your arm training routine.
The Wide Grip EZ Bar Curl primarily targets the biceps, with a focus on the outer part.
Wide Grip EZ Bar Curl – how to perform
- Step 1: Stand with your feet shoulder-width apart, holding an EZ bar with an underhand grip, hands placed on the outermost grips.
- Step 2: Allow the EZ bar to hang at arm’s length in front of you, arms fully extended.
- Step 3: Inhale and curl the EZ bar toward your shoulders, emphasizing the contraction of the outer biceps.
- Step 4: Keep your upper arms stationary and elbows close to your torso throughout the movement.
- Step 5: Hold the contracted position for a brief moment, feeling the engagement in the outer biceps.
- Step 6: Exhale and lower the EZ bar back to the starting position, fully extending your arms.
Perform each repetition with controlled movements, focusing on the contraction of the outer biceps.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Maintain a straight back and engaged core throughout the movement.
- Keep your upper arms stationary to isolate the biceps.
- Control the descent and ascent of the EZ bar to maximize muscle engagement.
- Use a weight that challenges you while allowing for proper form.
Variations
- Close Grip EZ Bar Curl: Place your hands closer together on the EZ bar for a variation in grip and muscle activation.
- Alternating Dumbbell Curl: Curl one arm at a time to focus on each bicep individually.
- Seated Wide Grip EZ Bar Curl: Perform the exercise while seated to minimize body sway and increase focus on the outer biceps.
- Reverse Grip EZ Bar Curl: Perform the exercise with a reverse grip to target different parts of the biceps.