Instructions

1

Stand upright with feet shoulder-width apart, arms at sides holding a barbell with an underhand grip (palms facing forward), shoulders back and chest up

2

Grip the barbell with hands slightly wider than shoulder-width apart, palms facing forward, elbows tucked close to the torso

3

Slowly lower the barbell by extending the elbows while maintaining control, keeping elbows stationary and close to the body until arms are fully extended

4

Curl the barbell upward by flexing the elbows, driving through the biceps, raising the weight to shoulder height while maintaining elbow position, then return to starting position

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid

EQUIPMENTEZ Barbell

DIFFICULTYBeginner

Overview

When programming for Biceps Brachii growth, the EZ Barbell Srtict Curl stands out as a highly efficient Strength choice. Performing this movement with EZ Barbell forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Promotes balanced muscular development by effectively recruiting the Biceps Brachii and associated synergists.
Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Utilizes EZ Barbell to create sustained mechanical tension, forcing deep muscle adaptation.
Significantly enhances the structural integrity and power of the Biceps Brachii.

Common Mistakes

Using excessive momentum to swing the EZ Barbell rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid to maintain control of the EZ Barbell.

Exercise Variations

Dumbbell EZ Barbell Srtict Curl
Cable EZ Barbell Srtict Curl
Banded EZ Barbell Srtict Curl

EZ Barbell Srtict Curl