To curl your biceps with a curved bar (EZ bar), maintain a strict and rigid form by bracing your core and keeping your lower back stable. Avoid using momentum.
Here's a breakdown of how to properly perform the EZ bar bicep curl:
- Grip: Use either a wide or close grip on the curved bar. The video reference shows both variations.
- Stance: Stand with your feet shoulder-width apart, maintaining a stable base.
- Execution:
- Keep your core engaged and lower back stable throughout the movement.
- Curl the weight up towards your shoulders, focusing on contracting your biceps.
- Avoid swinging or using momentum to lift the weight. Maintain a controlled motion.
- Slowly lower the weight back to the starting position, controlling the eccentric (lowering) phase of the curl.
- Important Considerations:
- Core Engagement: Bracing your core is crucial for stability and preventing lower back pain.
- Controlled Movement: Avoid using momentum. Focus on using your biceps to lift and lower the weight.
- Elbow Position: Keep your elbows close to your body throughout the exercise.
- Range of Motion: Use a full range of motion, extending your arms fully at the bottom of the movement and contracting your biceps fully at the top.
By focusing on proper form and controlled movements, you can effectively target your biceps and minimize the risk of injury when performing EZ bar curls.
