Doing both in one session can give your biceps a comprehensive workout. Start with EZ bar curls to lift heavier weights and build strength, then switch to dumbbell curls to focus on each arm individually and improve symmetry. This combination targets your biceps from different angles for better results.
Dumbbells provide better control. You can suppinate at the wrist more effectively, control the grip width better and increase ROM in some cases. Dumbbells also require more stabilization, as dumbbell curls are a unilateral movement. This means more stress on other muscles, some smaller and weaker than the biceps.
When using the EZ bar, your wrists are slightly bent, and you can even turn them inwards in a grip technique known as the overhand-based reverse. The straight bar promotes the supinated grip, which has more impact on the wrists. However, the supinated grip is also known for greater biceps activation.
If you're looking to build overall strength and muscle mass, barbells may be a better choice. However, if you want to perform a wider range of exercises and target specific muscle groups, dumbbells may be a better choice.
Some barbell exercises allow you to maximally lengthen the target muscles, but some, like the barbell bench press, don't. Therefore, for some muscle groups like the chest, dumbbells may be superior for muscle growth.
You'll get a great workout with either of these go-to tools, just consider your goals and abilities, Gary adds. If you want to add a power element to your workout, reach for the kettlebells. If you're targeting muscle building, working on smaller muscle groups, maybe you go for the dumbbells.
By using an EZ not only is the grip more comfortable, but you can get a greater activation from the forearm muscles. By using a EZ bar for skull crushers, the grip is more comfortable and it is easier to control the movement of the bar, making it safer.
Within a single week (microcycle) of training, we recommend between 2 and 5 different biceps exercises.
With this curl variation, you'll be able to lift heavier weights, giving your forearms and biceps a deeper stretch for more muscle growth. The EZ Bar Reverse Curl helps reduce the risk of wrist and shoulder injuries while boosting grip strength.
For example, an EZ curl bar is suitable for exercises that work on a smaller group of muscles, such as the triceps and biceps. These muscles need less weight than chest and leg exercises that use a straight bar for more impact on a larger group of muscles.
The main difference between dumbbell and barbell bench press is that with dumbbells, you get more unilateral movement, better range of motion, and stability. Whereas with a barbell, while your range of motion is limited, you're able to lift 20% heavier than with a dumbbell.
The average Barbell Curl weight for a male lifter is 103 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Barbell Curl? Male beginners should aim to lift 38 lb (1RM) which is still impressive compared to the general population.
Curl barbells are excellent for isolating the biceps muscles, allowing for precise and controlled movements during exercises like bicep curls. On the other hand, dumbbells offer more versatility in workouts as they engage stabilizer muscles due to the need to balance each weight individually.
If you want to increase strength in your forearm flexors, look no further than the EZ bar wrist curl. This motion isolates the smaller muscles within the forearms. It also keeps the wrists more neutral than if you used a straight bar.
Because the bicep muscles are proportionately small, at least in relation to your chest and back, you should always use a weight that allows you to flex and release with isolation (meaning that no other muscle is involved), but heavy enough to cause fatigue at the end of the set.
Therefore, you must give yourself enough time to recover in between your bicep workouts. Generally, a 24-48 hour resting period is sufficient to avoid any injury. In case you're using heavy weights, make sure to rest at least for two consecutive days.
The best exercise for growing the bicep muscle is any variation of the curl. Curls are best done using a barbell and weights or a set of dumbbells. If you're training in the gym, sitting at a bench or using the preacher curl machine can help to further concentrate tension on the bicep muscle, leading to bigger gains.
EZ Curl Barbell Arm Workout
Bicep curls: 3 sets of 8-12 reps (To perform bicep curls, hold the EZ curl bar with an underhand grip and curl the bar up towards your chest, then lower the bar back down to the starting position.)
The most common type of Ez bar that you will find at almost any commercial gym is the Olympic EZ bar. Normally, they are about 47 inches long and come with Olympic Sleeves and a 1-inch bar shaft. These normally weigh between 20 to 25 lbs (9kg to 11kg).
So, which is better? It really depends on your goals. If you're looking to build bigger biceps, then you should focus on bicep curls a bit more than hammer curls. However, if you're just looking to tone your arms and don't really care about building bigger biceps, then either exercise will work just fine.
However, because the kettlebell's load is “condensed and displaced” into a ball I can tell you an 80lb kettlebell feels heavier than an 80lb dumbbell or 80lbs on a barbell. Another reason kettlebells are effective is because there area lot of lifts you can do with just a single kettlebell.
Although it is certainly possible to use both of these exercise implements to train your whole body, dumbbells are generally used more to target the upper body and arms, whereas barbells are fantastic for the back, core, and legs (although they can work wonders for the upper body and arms as well!).
Whether you are new to kettlebell training or have been using kettlebells for a while, it can be challenging to know which weight to choose. The ideal weight for men beginners is from 26 lbs (12 kg) to 53 lbs (24 kg) and for women it is 18 lbs (8 kg) to 35 lbs (16 kg).