EZ-Bar Seated Curl
Build bigger biceps! The EZ-Bar Seated Curl isolates and maximizes your bicep gains in a controlled, seated position.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Position a flat bench and select the appropriate weight for the EZ curl barbell.
2. Sit down on the bench with your feet planted firmly on the ground, shoulder-width apart.
3. Grasp the EZ curl bar with an underhand grip (palms facing up), hands shoulder-width apart. Your arms should be fully extended along your thighs.
4. Keep your elbows close to your torso and your back straight.
5. Curl the bar up towards your shoulders by bending your elbows while keeping your upper arms stationary.
6. Contract your biceps fully at the top of the movement without swinging the weight.
7. Slowly lower the bar back to the starting position, maintaining control throughout the descent.
8. Repeat for the desired number of repetitions and sets.
Throughout the exercise, ensure that only your forearms move, and you control the weight during both the concentric (lifting) and eccentric (lowering) phases of the exercise. Avoid using momentum to lift the weight, as this can diminish muscle engagement and potentially lead to injury.
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