Do EZ Bar Curls Like This (IMPORTANT)

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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.

For more tips on building big arms, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.

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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).

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My wrists hurt just watching this.

Can’t wait to feel them after I try this in the morning.

Corrupted-file

The EZ bar is supposed to alleviate stress on the wrists, if you want more supination just use a straight bar or dumbbells. If however you do want to try this go lighter than normal to avoid injury to your wrists.

soulmate

It's called an EZ bar for a reason. You CAN do this, and it does in fact grow your biceps more than the not supinated grip, but I recommend doing these with the not supinated (normal) grip. Reason for this being 1) It's more comfortable for me 2) It grows my brachialis, which is a muscle that pushes the biceps out.

bjornvandam

dumbbells are way better for supination during bicep curls.
EZ bar is for an EASIER grip more comfortable on the wrist versus a straight bar
It's self explanatory on the name of the bar., EZ

leman

It's not suitable for everyone since everyone's carrying angle is different. Some may feel discomfort in that grip at the bottom position. It's better to use dumbbells, as you can supinate at the top, reducing stress on the wrist.

suraj-

I actually did this on my own accord at the gym last time i went. i usually grab it the first way u had it. cus i do front tricep shoulder raises as a variant in between curl sets and grabbing it your way with the bar reversed is much more isolated. i loved the feeling of the burn. thanks for verifying this for me. i was confused if i was doing it the right way LOL

DANGEROUSGUNSOFFICIAL

I actually agree. The angle of the wrist makes the weights more successfully directed to the biceps.

Jordanpost

I tried this curl today …wow!…what a difference this makes!…Great advice Jeff!…thanks

rodneyhammon

This dude is a beast always puts spot on exercises that fit me well

sergio

I appreciate the technical details of the curl bars and your demonstration.

garysangiacomo

That makes sense . I remember watching the old bodybuilding videos an all said stay away from this bar an go with a straight bar., seeing how you holding this bar in this manner is turning the thumbs out more as opposed to the latter would work as well

tino

I have slightly i jures wrist after years of martial arts training. And breaking my right wrist as a kid. The EZ bar allows me to curl without the strain on my wrist.

stewart_ritchie

I tried this and never went back. The activation i get in the biceps is the best and i got the best gains to show for 💪

aksshayy

Works, but takes some time to get comfortable with the grip. Personally prefer dumbells and having the grip closer to the side in the direction of the body, then it naturally give the twist that's not so locked as the curlbars are

TheNeighborsDawg