THICK BAR CURLS The thicker bar may limit the weight we can use slightly, but it trains the forearms more and is a good variation if you have a thick barbell or have something like Fat Gripz which you can put on your barbell. This is one I'd love to see more people do.
Using an EZ bar for curls can be safer than using a straight bar for several reasons: Wrist Position: The EZ bar has angled grips that allow for a more natural wrist position. This can reduce strain on the wrists and lower the risk of injury, especially for individuals with wrist issues.
The short answer is go with a straight bar, if you are looking for overall bicep focus. Straight and EZ curl hit slightly different parts of the bicep. Straight bar is harder on your forearms, but to do the curl properly your overall arm needs to be developed enough to avoid injuries.
EZ Bar Curls
Studies have proven that bicep curls, performed with the EZ bar, are one of the best exercises for big biceps [3]. Unlike a straight bar, the EZ bar only requires a semi-supinated grip due to the angle of the bar.
The EZ curl bar is great for isolation exercises targeting your biceps and forearms. It's shorter than its counterpart coming in at around four feet compared to the seven feet of the straight bar. EZ bars also weigh less and have multiple grip options, which make them more versatile.
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.
The unique design of Curl Barbells promotes a more controlled movement, allowing for isolation of the biceps during curls. On the other hand, Dumbbells, with their symmetrical shape and adjustable weight options, offer a versatile grip that engages stabilizing muscles along with the primary muscle groups.
Within a single week (microcycle) of training, we recommend between 2 and 5 different biceps exercises.
We recommend a weight of 40% to 50% of your body weight as a range in which you can train without losing your form.
There is no best but what works best for you. Some lifters' elbows hurt with an underhanded grip and work better with a neutral grip. Others could be the opposite. Try different variations, like the standard curl, reverse curl, hammer curl, or even the Zottman curl, then let results—and any pain—be your guide.
Work your biceps up to three non-consecutive days per week. This means at least one rest day between bicep workouts. If your goal is building muscle mass, lift heavier weights and perform six to eight repetitions. The last couple of reps should be difficult.
Most people will tell you that they do, but push-ups really don't target the biceps at all. The biceps are a 'pulling' muscle, whilst the aforementioned triceps are for 'pushing'. To balance your workouts across your upper body, you should do an equal number of pulling and pushing exercises.
By having a W shaped bar your hands are turned slightly towards your body when you hold the bar. This reduces the stress on your wrists and it is the reason why the EZ bar is typically used for bicep curls or tricep extension exercises.
Stand up straight, with your feet shoulder-width apart and your hands holding the barbell in an underhand grip. Your hands should be positioned just outside your hips. Curl the bar towards your chest, engaging your core and keeping your chest up and shoulders back.
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.
“It's all about moving a little bit of load,” Samuel says. “So if you want to feel like a badass when you're curling, then you want to work up to the barbell biceps curl, and you want to take this on. It is a great way to start any biceps workout.”
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.
Should I Curl One Arm At A Time? There isn't a right or wrong way to do dumbbell bicep curls. Single arm curls can be better for building mind muscle connection, but you may find adhering to double arm curls easier as they're quicker. Try both variations and see which you prefer.