Training your biceps is a crucial part of growing and framing your arms. Whether you are a workout pro or coming up with your first training plan, the exercises below will help you meet your fitness goals.
ez-barbell standing wide grip biceps curl
1. Stand up straight with your feet shoulder-width apart. Hold the EZ barbell at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. This will be your starting position.
2. Keep your elbows close to your torso at all times. Exhale and curl the weights while contracting your biceps. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
3. Inhale and slowly begin to lower the bar back to the starting position.
4. Repeat this movement for the recommended amount of repetitions.
Remember to keep your upper arms stationary throughout the exercise, moving only your forearms. Also, keep your elbows close to your torso at all times.
ez-bar biceps curl (with arm blaster)
1. Start by selecting an appropriate weight on your EZ barbell. Make sure it's a weight you can lift without straining your muscles too much.
2. Put on your arm blaster. This is a belt-like device that goes around your neck and has a metal plate that sits against your abdomen. It helps to isolate your biceps during the exercise.
3. Stand up straight with your feet shoulder-width apart. Hold the EZ barbell with an underhand grip, hands shoulder-width apart.
4. Position the barbell at hip level, keeping your elbows close to your torso. This is your starting position.
5. Slowly curl the barbell upwards while keeping your upper arms stationary. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze your biceps.
6. Gradually lower the barbell back to the starting position. Ensure you keep your upper arms stationary and only move your forearms during this exercise.
7. Repeat the movement for the desired number of repetitions.
Remember to keep your body still throughout the exercise. The arm blaster will help with this by keeping your elbows in place. Also, ensure you're lifting a weight that's challenging but doesn't cause you to compromise on form.
ez barbell spider curl
To perform the EZ Barbell Spider Curl, follow these steps:
1. Start by selecting the desired weight on your EZ barbell. Ensure it's not too heavy to compromise your form or too light that it doesn't challenge your muscles.
2. Position yourself on an incline bench, lying face down. Your chest should be firmly pressed against the bench with your feet flat on the ground for stability.
3. Reach down and grab the EZ barbell with an underhand grip (palms facing upwards). Your hands should be shoulder-width apart on the bar.
4. With your upper arms remaining stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
5. Inhale and slowly begin to lower the bar back to the starting position. Ensure you keep the movement controlled; don't let the weight simply drop.
6. Repeat for the recommended amount of repetitions.
Remember to keep your elbows close to your body throughout the exercise and avoid using your back or shoulders to lift the weights; your biceps should do all the work.
ez barbell spider curl
To perform the EZ Barbell Spider Curl, follow these steps:
1. Start by selecting the desired weight on your EZ barbell. Ensure it's not too heavy to compromise your form or too light to not challenge your muscles.
2. Position yourself on an incline bench, lying face down. Your chest should be firmly pressed against the bench with your feet flat on the ground for stability.
3. Reach down and grab the EZ barbell with an underhand grip (palms facing upwards). Your hands should be shoulder-width apart on the curved sections of the bar for a comfortable grip.
4. With your arms fully extended and perpendicular to the floor, curl the barbell upwards towards your shoulders. Keep your elbows stationary and only move your forearms.
5. Squeeze your biceps at the top of the movement, hold for a second, then slowly lower the barbell back to the starting position. This is one rep.
6. Repeat the movement for your desired number of repetitions.
Remember to keep your upper body still throughout the exercise to ensure the focus remains on your biceps. Breathe out as you curl the barbell up and breathe in as you lower it.
ez barbell seated curls
1. Start by sitting on a flat bench with your feet firmly planted on the ground. Your back should be straight and your shoulders relaxed.
2. Hold the EZ barbell with an underhand grip, palms facing upwards. Your hands should be shoulder-width apart.
3. Rest the barbell on your thighs. This is your starting position.
4. Slowly curl the barbell up towards your chest, keeping your elbows close to your body. Only your forearms should move, your upper arms and shoulders should remain stationary.
5. Pause for a moment at the top of the movement, squeezing your biceps.
6. Slowly lower the barbell back to the starting position on your thighs. This should take about twice as long as it did to lift it.
7. Repeat for the desired number of repetitions.
Remember to breathe in as you lower the barbell and breathe out as you curl it up. Keep your movements controlled, don't use your back or shoulders to lift the weight - all the work should be done by your biceps.
ez barbell reverse grip preacher curl
1. Start by adjusting the height of the preacher bench so that your upper arms sit comfortably on the padding when seated.
2. Load your desired weight onto the EZ barbell and place it on the preacher bench.
3. Sit on the preacher bench and grasp the EZ barbell with a reverse grip (palms facing down) at shoulder-width apart.
4. Lift the barbell off the rack and fully extend your arms. This is your starting position.
5. Slowly curl the barbell up while keeping your upper arms and elbows stationary on the padding. Continue to curl the barbell until your biceps are fully contracted and the barbell is at shoulder level. Hold this position for a second as you squeeze your biceps.
6. Gradually lower the barbell back to the starting position in a controlled manner.
7. Repeat for the recommended amount of repetitions.
Remember to keep your back straight and avoid using your shoulders or back to lift the weight. The focus should be on your biceps doing the work. Also, ensure that you use a weight that is challenging but allows you to maintain proper form throughout the exercise.
ez barbell reverse grip curl
To perform the EZ Barbell Reverse Grip Curl, follow these steps:
1. Stand up straight with your feet shoulder-width apart.
2. Hold the EZ barbell at the wide outer handle. Your palms should be facing down and slightly tilted inward due to the shape of the bar. This is your starting position.
3. Keep your elbows close to your torso at all times.
4. Now, while keeping the upper arms stationary, curl the weights while contracting your biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
5. Then inhale and slowly begin to bring the bar back to starting position as your biceps are now being stretched.
6. Repeat for the recommended amount of repetitions.
Remember to keep your elbows close to your body throughout the movement. The upper arms should remain stationary throughout the exercise, moving only your forearms.
ez barbell curl
To perform the EZ barbell curl, start by standing up straight with your feet shoulder-width apart. Hold the EZ barbell with an underhand grip, hands shoulder-width apart, and arms fully extended.
Ensure your elbows are close to your torso at all times. This will be your starting position. Now, while keeping the upper arms stationary, curl the weights while contracting your biceps as you breathe out. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
Then, inhale and slowly begin to bring the bar back to the starting position as your biceps are now being stretched. Repeat this movement for the recommended amount of repetitions.
Remember to keep your upper body still throughout the exercise. The only parts that should be moving are your forearms. This will ensure that your biceps are getting the maximum workout.
Also, avoid using your back or shoulders to lift the weights; your biceps should do all the work. If you find that your back or shoulders are moving, reduce the weight on the bar.
This exercise is best performed for muscle growth when you do three sets of 8-12 repetitions.
ez barbell close-grip curl
To perform the EZ barbell close-grip curl, start by standing up straight with your feet shoulder-width apart. Hold the EZ barbell in front of you at arm's length. Your hands should be closer than shoulder-width apart, using an underhand grip (palms facing upwards).
Ensure your elbows are close to your torso at all times. This will be your starting position. Now, while keeping the upper arms stationary, curl the weights while contracting your biceps as you breathe out. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
Then, slowly begin to bring the bar back to the starting position as you breathe in. Repeat this movement for the recommended amount of repetitions. Remember to keep your elbows close to your body throughout the movement to ensure the focus remains on your biceps.
ez barbell close grip preacher curl
1. Start by adjusting the height of the preacher bench so that your upper arms sit comfortably on the padding when seated.
2. Load your desired weight onto the EZ barbell and place it on the rack in front of the bench.
3. Sit on the preacher bench and grasp the EZ barbell with a close grip. Your palms should be facing upwards and your hands should be closer than shoulder-width apart.
4. Lift the barbell off the rack and hold it at shoulder height. This is your starting position.
5. Slowly lower the barbell until your elbows are fully extended and your biceps are fully stretched. Ensure that you maintain control of the barbell at all times.
6. Curl the barbell back up to the starting position, squeezing your biceps as you lift.
7. Pause at the top of the movement for a moment, then repeat the movement for your desired number of repetitions.
8. After completing your set, carefully re-rack the barbell.
Remember to keep your upper arms stationary throughout the exercise, moving only your forearms. Also, avoid using your back or shoulders to lift the weight; your biceps should do all the work.
ez bar seated close grip concentration curl
1. Start by sitting on a flat bench with your legs spread apart. Place your feet firmly on the ground for stability.
2. Hold the EZ barbell with a close grip, palms facing upwards. Your hands should be closer than shoulder-width apart.
3. Rest your elbows on your inner thighs, just above the knees. This is your starting position.
4. Slowly curl the EZ barbell upwards while keeping your upper arms stationary. Continue to curl the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze your biceps.
5. Gradually lower the bar back to the starting position. Ensure that you maintain control of the bar and move it slowly and deliberately.
6. Repeat this movement for the desired number of repetitions.
Remember to keep your back straight and your movements controlled throughout the exercise. Avoid using your back or shoulders to lift the weight; your biceps should do all the work.
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