EZ-Bar Bottom-Half Biceps Curl

StrengthPull

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Body Part: Biceps

Description

This standing EZ-bar curl works the biceps through the lower half of the movement, from nearly straight arms to forearms level with the floor. Hold the angled sections with an underhand grip and keep the upper arms beside the torso while raising and lowering the bar under control.

How to Perform

Stand with your feet about hip-width apart and knees soft.
Hold the angled sections of the EZ bar with an underhand grip at about shoulder width.
Let the bar hang in front of your thighs and brace your abdomen.
Keep the upper arms beside your torso and curl until the forearms are parallel to the floor.
Lower the bar slowly until the arms are nearly straight, then repeat the same lower-half motion.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Choose angled grip sections that feel comfortable for your wrists.
Keep pressure evenly distributed between both hands.
Exhale as you curl and inhale as you lower.
Use the forearms' horizontal position as the top marker.
Reset your stance before starting another set.

Common Mistakes

Using body swing or hip drive to lift the bar instead of keeping the torso still.
Letting the elbows drift forward or flare out, which shifts work away from the biceps.
Dropping the bar too quickly during the lowering phase instead of controlling the eccentric.
Shrugging the shoulders or leaning back as fatigue builds.
Bending the wrists back or allowing them to collapse under the bar.
Snapping the elbows straight at the bottom.