Best Beginner Bicep And Shoulders Workouts With Ez Bar
About
The EZ Bar, featuring a contoured design for secure grip, is a versatile tool suited for weightlifting exercises such as curls and triceps extensions.
Designed for beginners, these exercises prioritize simplicity, ensuring low injury risk while incorporating manageable weight loads, catering to those with less than a year of experience.
Focused on biceps and shoulders, this workout targets key muscle groups responsible for arm and shoulder movements, essential for many upper body activities.
A specific emphasis on the deltoids ensures comprehensive development during the routine, building strength and functionality efficiently.
While tailored for beginners, individual capabilities may result in adjustments to the prescribed weights and repetitions for optimum engagement.
Workout 1
Biceps
Preacher Curl
17reps22.5lbs27reps22.5lbs37reps22.5lbs47reps22.5lbs57reps22.5lbs
EZ-Bar Curl
18reps35lbs28reps35lbs38reps35lbs
Incline EZ-Bar Curl
110reps22.5lbs210reps22.5lbs310reps22.5lbs
EZ-Bar Pause Curl
112reps22.5lbs212reps22.5lbs
EZ-Bar Reverse Close Grip Curl
112reps22.5lbs212reps22.5lbs312reps22.5lbs
21’s
112reps15lbs212reps15lbs312reps15lbs
The 7 Best Beginner Bicep and Shoulders Exercises with EZ Bar
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. EZ-Bar Curl
SETS LOGGED4,152,468Biceps Strength97 mScoreBiceps
EZ BarThe EZ-Bar Curl is an exercise that focuses on strengthening your biceps. Using an EZ-Bar offers better stability and comfort for your wrists, making it easier to concentrate on lifting weights.
How to do it
The EZ-Bar Curl is an exercise that focuses on strengthening your biceps. Using an EZ-Bar offers better stability and comfort for your wrists, making it easier to concentrate on lifting weights.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs2. Preacher Curl
SETS LOGGED1,646,964Biceps Strength92 mScoreBiceps
Preacher Curl BenchEZ BarThe Preacher Curl is a great bicep exercise that helps build strength. Using a preacher curl bench keeps your elbows still and focused, reducing any swinging or cheating. This exercise allows you to concentrate on working your biceps effectively with the help of an EZ-bar for support.
How to do it
The Preacher Curl is a great bicep exercise that helps build strength. Using a preacher curl bench keeps your elbows still and focused, reducing any swinging or cheating. This exercise allows you to concentrate on working your biceps effectively with the help of an EZ-bar for support.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs3. Incline EZ-Bar Curl
SETS LOGGED455,321Biceps Strength88 mScoreBicepsEZ Bar
Incline BenchThe Incline EZ-Bar Curl is a bicep exercise that uses an EZ-Bar for better grip and stability. Leaning on an incline bench helps maintain tension in your biceps throughout the movement.
How to do it
The Incline EZ-Bar Curl is a bicep exercise that uses an EZ-Bar for better grip and stability. Leaning on an incline bench helps maintain tension in your biceps throughout the movement.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs4. EZ-Bar Pause Curl
SETS LOGGED23,957Biceps Strength65 mScoreBicepsEZ BarThe EZ-Bar Pause Curl is a bicep exercise that uses an EZ-Bar for better stability and comfort. By pausing at the top, you enhance muscle activation, which helps build strength and size in your biceps.
How to do it
The EZ-Bar Pause Curl is a bicep exercise that uses an EZ-Bar for better stability and comfort. By pausing at the top, you enhance muscle activation, which helps build strength and size in your biceps.
5. EZ-Bar Reverse Close Grip Curl
SETS LOGGED14,792Biceps Strength62 mScoreBicepsEZ BarThe EZ-Bar Reverse Close Grip Curl is an exercise that primarily works the biceps while also improving grip strength. The reverse grip helps target different parts of the biceps and forearms, making it beneficial for practical strength training. Using an EZ-Bar makes it easier and more comfortable to perform the curl compared to a straight bar.
How to do it
The EZ-Bar Reverse Close Grip Curl is an exercise that primarily works the biceps while also improving grip strength. The reverse grip helps target different parts of the biceps and forearms, making it beneficial for practical strength training. Using an EZ-Bar makes it easier and more comfortable to perform the curl compared to a straight bar.
6. EZ-Bar Reverse Grip Curl
SETS LOGGED43,707Biceps Strength69 mScoreBicepsEZ BarThe EZ-Bar Reverse Grip Curl is an exercise that strengthens the biceps and forearms, while also improving grip strength. Using an EZ-Bar provides more stability, allowing for better form and focus during the movement.
How to do it
The EZ-Bar Reverse Grip Curl is an exercise that strengthens the biceps and forearms, while also improving grip strength. Using an EZ-Bar provides more stability, allowing for better form and focus during the movement.
7. 21’s
SETS LOGGED48,749Biceps Strength3 mScoreBicepsEZ Bar21's is an effective bicep exercise that combines different ranges of motion. You perform 7 repetitions in the lower half, 7 in the upper half, and 7 full range curls to enhance muscle activation and growth.
How to do it
21's is an effective bicep exercise that combines different ranges of motion. You perform 7 repetitions in the lower half, 7 in the upper half, and 7 full range curls to enhance muscle activation and growth.
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