EZ-Bar Curl

Execution

1. Pin your elbows to your sides and hold that position for the whole set.
2. Exhale and curl the bar up toward your shoulders, letting only the forearms move.
3. Squeeze the biceps hard at the top and hold for a beat.
4. Inhale and lower the bar slowly until your arms are nearly straight.
5. Do not swing your torso or drive your elbows forward to help.

Quick cues

• Elbows pinned to the sides.
• Only the forearms move.
• Squeeze the biceps at the top.
• No swinging the torso.
• Wrist pain means switch to dumbbells.

Common faults

• Fault: Swinging the torso backward to build momentum

  Fix: Stand with your back near a wall, or drop the weight, to remove the momentum.

• Fault: The elbows drifting forward as the bar rises

  Fix: Imagine the elbows pinned against a book tucked at your side.

• Fault: Not fully extending at the bottom

  Fix: Drop one weight increment and pause a beat at the bottom of every rep until the elbows open all the way with the bar still under control.

• Fault: Letting the bar drop fast with no control

  Fix: Count 2 seconds on the way down so the biceps stay under even tension.