Do EZ Bar Curls Like This (IMPORTANT)

One of the most popular pieces of equipment I see used in any biceps workout is the EZ curl bar. While I think that it is a great tool to use when building big biceps, I often see something very wrong with the way that it is used when it comes to curling. Why? Well, most people choose to use the wider grip due to comfort but with the way the bar is engineered, it forces their grip out of supination and more towards pronation.

We know that the function of the biceps is not only to flex the elbow, but to supinate the forearm as well. To achieve maximum biceps contribution to an exercise, we need to supinate.

How do we fix this? Well we can flip the bar over and grab the handles in a position that allows for greater supination. However, there is another important aspect that we can’t overlook when it comes to building bigger biceps and that is wrist extension. By allowing the wrists to go into extension, we are not only taking the forearm contribution out of the equation, but we are actually giving the biceps a better opportunity to supinate as well thanks to the way the anatomy of the arm and wrist is set up. So, the next time you opt to use an EZ curl bar in your biceps workout, just flip it upside down and grab the handles so that your hands are actually supinated instead of pronated. This will put the emphasis on the biceps and take away work from the brachialis.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).