EZ Bar Curl (Wide Grip)

Overview

Target Muscle Groups:: Biceps.
Equipment:: Ez bar.
Difficulty:: Beginner.
Log Type:: Reps and weight.

General Information

EZ Bar Wide Grip Curl is an isolation exercise that primarily targets the biceps brachii, with an emphasis on the short head due to the wide grip position. It also lightly involves the brachialis and forearms as supporting muscles. This is a beginner-friendly exercise suitable for both novices and experienced lifters.

The wide grip alters the curling angle, helping to place more tension on the inner part of the biceps. This variation is commonly used to improve arm thickness and enhance bicep definition from different angles.

Using an EZ bar allows for a more natural wrist position compared to a straight bar, reducing wrist discomfort while maintaining strong biceps engagement. It's a great option to include as a complementary movement to standard curls.

Instructions

Stand upright and grasp an EZ bar using a wide underhand grip (palms facing up), with hands placed on the outer angled sections of the bar.
Keep your elbows close to your sides and let the bar hang in front of your thighs with arms fully extended.
Exhale and curl the bar upward by flexing your elbows, keeping your upper arms stationary.
Continue the movement until the bar reaches chest level or just below your chin.
Squeeze your biceps at the top and hold for a brief moment.
Slowly lower the bar back to the starting position while maintaining control.
Repeat for the desired number of repetitions.

Common Mistakes

Using too wide of a grip

Excessively wide hand placement can cause shoulder strain and reduce biceps isolation.

Swinging the weight

Momentum reduces the tension on the biceps and increases the chance of injury.

Letting elbows drift forward

Moving your elbows forward recruits the front delts and decreases biceps involvement.

Incomplete range of motion

Failing to fully extend or curl limits the effectiveness of the exercise.

Injuries

EZ Bar Wide Grip Curl is a low to medium risk exercise when performed with proper form.

The wide grip may place mild stress on the wrists or elbows, especially if flexibility is limited or if the bar path is not controlled. Choosing the correct grip width and warming up can reduce this risk.

Lifting too heavy can cause you to swing the bar or use your back, increasing the risk of lower back strain. Focus on strict form and avoid momentum.

Avoid locking out your elbows at the bottom of the movement to minimize stress on the joint and reduce injury potential.

Frequently Asked Questions

Q: Can I use a straight bar instead of an EZ bar?: You can, but the EZ bar is generally easier on the wrists and elbows.
Q: Is this variation better than a regular curl?: It’s not better or worse - just a different angle to target the biceps more fully.
Q: How wide should my grip be?: Use the outermost angled sections of the EZ bar to keep a wide but controlled grip.

Overview

Target Muscle Groups:: Biceps.
Equipment:: Ez bar.
Difficulty:: Beginner.
Log Type:: Reps and weight.