How to do an EZ-Bar Pause Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
EZ Bar
Workouts with EZ-Bar Pause Curl
Target muscles worked
Instructions for Proper Form
EZ-Bar Pause Curl is an isolation exercise that targets the biceps. The use of an EZ-Bar adds some stability and comfort to the movement compared to standard barbells. By introducing a pause at the top of the curl, you can increase muscle activation and time under tension, making it a great exercise for building both strength and muscle mass in the biceps.
- Stand square with an EZ-Bar in front of you.
- Grasp the EZ-Bar with both hands in an underhand grip.
- Keep your core engaged, back straight and chest up to maintain good posture.
- Lock your elbows to your sides.
- Engage your biceps to raise the EZ-Bar in an arc toward your chest.
- Pause near the top of the movement, before your forearms are straight up and down, so there is still tension in your biceps.
- Hold there for a moment before returning to your starting position with control.
Alternatives & Variations to EZ-Bar Pause Curl
1. EZ-Bar Curl
98.1 mSCORESWAPPED 306 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of an EZ-Bar adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion than stability, and is a great way to develop strength. Additionally, the EZ-Bar allows for a more comfortable grip than a barbell, as well as allows your wrist to rotate slightly which can lead to better activation of the biceps.
2. Hammer Curls
99.2 mSCORESWAPPED 117 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
3. Cross Body Hammer Curls
95.4 mSCORESWAPPED 104 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
4. Cable Bicep Curl
94.9 mSCORESWAPPED 96 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
5. Preacher Curl
95.9 mSCORESWAPPED 80 TIMESSimilar to other curls, this isolation exercise targets the biceps. By using a preacher curl bench, you ensure that your elbows are locked in place, which prevents any swinging of your arm to assist in moving the weight. The use of an EZ-bar adds some stability to the movement, allowing you to focus more on exertion that stabilizing the movement. The combination of these two variations makes this an excellent exercise for developing strength in your biceps with minimal risk of cheating.
6. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 74 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
7. Barbell Curl
98.5 mSCORESWAPPED 71 TIMESAs with other curls, this isolation exercise targets the biceps. The use of a barbell adds more stability to this movement, and somewhat restricts your range of motion. This added stability means you can focus more on exertion than stabilizing the movement. This is a great variation for helping you build strength in your biceps.
8. Cable Rope Hammer Curls
72.7 mSCORESWAPPED 69 TIMESCable Rope Hammer Curls focus on the biceps and brachialis with a neutral grip, offering a variation that differs from standard curls by emphasizing the outer biceps and forearms. Using a rope attachment on a cable machine allows for a full range of motion while providing constant tension, leading to improved muscle growth and strength. This exercise is particularly effective for developing arm thickness and grip strength, making it a valuable addition to any arm workout routine for balanced muscle development.
9. Concentration Curl
91.3 mSCORESWAPPED 66 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.
10. Waiter Curls
85.5 mSCORESWAPPED 65 TIMESMimics holding a tray, focusing on the biceps with palms up and elbows tight. This isolation exercise enhances stability and muscle control, leading to improved arm aesthetics and strength, making it ideal for those focusing on bicep shape and functional grip strength.