Best Beginner Biceps Workouts With Ez Bar

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.

How to do it

1. Stand up straight and hold the EZ-Bar with both hands, palms facing away from you, at waist height.
2. Engage your core by tightening your stomach muscles.
3. Curl the bar by bending your elbows, raising it to shoulder height while keeping your elbows close to your body.
4. Lower the bar back to the starting position and exhale.

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.

How to do it

1. Sit on the preacher curl bench with your chest against the pad.
2. Grab the EZ-bar with an underhand grip, arms extended over the pad.
3. Flex your elbows to lift the bar, keeping your upper arms on the pad.
4. Lower the bar back to the starting position after it touches your biceps.

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.

How to do it

1. Set the incline bench to your preferred angle and lie face down with your chest aligned with the padding.
2. Grab the EZ-Bar with both hands, palms up, ensuring the bar is positioned between you and the bench.
3. Slowly lower the bar until your arms are straight, beneath your shoulders.
4. Curl the bar upwards by contracting your biceps, keeping your elbows steady under your shoulders.
5. Pause briefly at the top of the movement to fully engage your biceps.
6. Keep your posture straight and feet planted on the floor for stability.

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.

How to do it

1. Stand with your feet shoulder-width apart, holding the EZ-Bar with an underhand grip.
2. Engage your core, keep your back straight and chest up.
3. Lock your elbows to your sides and curl the EZ-Bar toward your chest in an arc.
4. Pause briefly at the top of the curl without fully extending your forearms.
5. Lower the EZ-Bar back down to the starting position with control.

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.

How to do it

1. Stand straight with an EZ-Bar in front of you.
2. Grab the inner bends of the EZ-Bar with an overhand grip.
3. Engage your core, keep your back straight, and lift your chest.
4. Keep your elbows locked to your sides.
5. Use your biceps to curl the EZ-Bar toward your chest.
6. Pause briefly at the top, then lower it back to the starting position with control.

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.

How to do it

1. Stand upright with the EZ-Bar in front of you.
2. Hold the EZ-Bar with both hands using an overhand grip.
3. Keep your back straight and chest lifted.
4. Keep your elbows close to your sides.
5. Curl the EZ-Bar towards your chest, squeezing your biceps.
6. Pause at the top, then lower the bar back down slowly.

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.

How to do it

1. Stand upright with an EZ-Bar in front of you.
2. Grip the EZ-Bar with both hands using an underhand grip.
3. Lift the EZ-Bar until your forearms are parallel to the ground and hold briefly.
4. Lower the bar back down to the starting position.
5. Complete 7 curls to this parallel position.
6. Next, raise the bar from the parallel position to your chest and complete another 7 reps.
7. Finally, perform 7 full range curls, lifting the bar from hip height to chest height.