Find out all the benefits of this biceps exercise technique. And why all professional athletes prefer such a bar. Within the framework of this article, you will be able to get acquainted with the technique of performing the EZ-barbell curl for biceps, as well as learn about the secrets and nuances of this movement. Thanks to this, your classes should become even more effective.
Of all the exercises aimed at pumping the biceps, the most popular is the barbell lift. Almost every athlete has a place for this exercise in the training program. We must agree with this opinion and acknowledge that lifting the EZ-bar for biceps is really very effective for creating powerful arms.
However, this cannot be achieved without observing the correct technique and knowledge of some of the features of the exercise. We'll start with those muscles that are actively working during the barbell lift. In addition to the biceps itself, these are brachyradialis and brachialis. These two muscles are synergistic in this exercise.
The stabilizers are the anterior deltas, the scapula levator, the wrist flexors, and the upper and middle trapeziums. It should also be noted that using different types of grips, you can shift the emphasis of the load to one of the biceps sections, of which, as you remember, there are only two.
Let's see what benefits the EZ barbell biceps curl can give us. First of all, it is, of course, a complex effect on the targeting muscle. By doing this movement, you can not only increase the size of the biceps, but also increase its strength, endurance and definition.
Since you have to work with free weights and good amplitude, you work great on the target muscles. To improve the quality of pumping, you can use different types of grips, and variability in bodybuilding is a very useful thing. The EZ bar does not put too much stress on the spinal column and reduces harmful stress on the wrists. It is this shell that is most often used by athletes when pumping biceps.
How to properly perform the EZ-barbell biceps curl?
Take the shell with a grip about the width of your shoulder joints. The back should be flat and the knee joints can be slightly bent. The palms are directed forward, and the elbow joints are tightly pressed against the body (this is very important). It is also necessary to create static tension in the abdominal muscles.
With your shoulder joints locked in place, start lifting the sports equipment using only the strength of your biceps. The extreme position of the trajectory is at the point when the biceps is fully contracted, and the projectile is located at the level of the shoulder joints. Here you need to pause, lasting a couple of seconds, then start slowly lowering the EZ-bar. During the movement of the sports equipment, it is necessary to exhale, and when moving downwards, inhale. Follow the correct breathing technique.
Tips for Athletes Performing EZ Bicep Curls
Here are some tips to help you make this great move as effective as possible:
- The upward movement should be smooth, excluding waving the projectile and throwing it.
- The projectile should move in a wide arc.
- A short pause should be made in the extreme upper position.
- The bar should move slower down than up.
- The projectile must not be thrown, it must move down smoothly.
- In the lowest position of the trajectory, do not fully straighten your arms, thereby maintaining constant tension in the muscles.
- In the pauses between sets, it is worth doing biceps stretching exercises.
- Put this movement first in your program.
As for the number of sets and approaches, it all depends on your goals:
- Strength - 5 sets of 3-5 repetitions each.
- For volume - 3 sets of 7-10 repetitions.
- For definition - from 2 to 3 sets of 15-20 repetitions each.
Let's continue to consider the features of the exercise, starting with the type of grip. If you plan to use large weights, then the projectile must be taken with a standard grip (at the level of the shoulder joints). Use a narrow grip to better pump the outer muscle. Accordingly, to shift the load to the inner section, it is necessary to use a wide grip. In the latter case, you can increase the weight of the projectile, and when using a narrow grip, reduce it.
When choosing one type of grip or another, you must understand that there is no better or worse. It is necessary to use the one that will allow you to solve the problem posed to you. You can also recommend changing the grip types in order to better pump the biceps.
In conclusion, I would like to say that using the EZ-barbell biceps lift, you can work out your biceps with high quality. It is only important to adhere to all the rules for its implementation, which we talked about today.
Check out the technique for doing the EZ barbell biceps curls in this video:
