You curl a curling bar (also known as an EZ bar) by flexing your elbows, using your biceps and forearms to lift the bar towards your shoulders while keeping your upper arms relatively still and stabilized.
Here's a breakdown of the process:
- Grip: Grip the EZ bar with an underhand grip (palms facing up). The curved shape of the bar allows for a more comfortable and natural wrist position compared to a straight barbell.
- Stance: Stand with your feet shoulder-width apart. Maintain a slight bend in your knees for stability.
- Starting Position: Hold the bar down in front of your thighs with your arms extended but not locked.
- The Curl: Keeping your upper arms stationary, contract your biceps to curl the weight up towards your shoulders. Focus on squeezing your biceps at the top of the movement.
- Controlled Descent: Slowly lower the weight back to the starting position, maintaining control throughout the movement. This eccentric (lowering) phase is crucial for muscle growth.
- Stabilization: Your forearms and shoulder joint work to stabilize the bar during the exercise.
The primary muscles worked are the biceps brachii, brachialis, and brachioradialis (forearm). The EZ bar can reduce wrist strain compared to a straight bar due to its angled grips.
