EZ Bar Concentration Curl

Overview

Target Muscle Groups:: Biceps.
Equipment:: Ez bar, bench.
Difficulty:: Intermediate.
Log Type:: Reps and weight.

General Information

EZ Bar Concentration Curl is an isolation exercise that primarily targets the biceps brachii, particularly the long head, and also engages the brachialis. It is an intermediate-level exercise that emphasizes strict form and muscle contraction.

This variation uses an EZ bar instead of a straight barbell or dumbbell, which allows for a more comfortable wrist angle. The slightly angled grip reduces wrist strain, making it a preferred option for lifters who experience discomfort with straight bars.

Performing the exercise in a seated, concentration-style position helps eliminate momentum and allows for focused tension on the biceps. It's excellent for developing mind-muscle connection and improving the peak of the biceps with slow, controlled reps.

Instructions

Sit on a flat bench with your legs apart and feet planted firmly on the ground.
Hold the EZ bar with a narrow underhand grip and rest your elbows against the inner thigh of your working arm.
Keep your torso slightly leaned forward and your back straight.
Curl the EZ bar upward by contracting your biceps, keeping the movement slow and controlled.
Pause at the top of the movement and squeeze the biceps.
Slowly lower the bar to the starting position while maintaining control.
Repeat for the desired number of repetitions and then switch arms if needed.

Common Mistakes

Elbow not supported

Letting the elbow drift away from your thigh reduces isolation and compromises form.

Using too much weight

Heavy loads often lead to cheating and reduce the effectiveness of the exercise.

Jerking the bar

Using momentum to lift the bar takes tension off the biceps and increases injury risk.

Incomplete curl

Not curling all the way up or down shortens the range of motion and limits muscle engagement.

Injuries

EZ Bar Concentration Curl is a low to medium risk exercise when performed with proper technique.

The most common issues arise from using excessive weight or poor elbow support, which can strain the elbow joint or biceps tendon. Maintaining correct posture and avoiding swinging are key to reducing injury risk.

Thanks to the EZ bar's angled grip, wrist stress is lower than with straight bar curls. However, lifters with existing elbow or tendon issues should start with lighter weight and ensure full control throughout each rep.

Frequently Asked Questions

Q: Can I use a straight bar instead of an EZ bar?: Yes, but an EZ bar is easier on the wrists due to its angled grip.
Q: Is this exercise good for building biceps peak?: Yes, the strict form and focused contraction help target the long head for better peak development.
Q: Should I do this at the start or end of my workout?: It works well near the end of your workout as a finishing or burnout movement.

Overview

Target Muscle Groups:: Biceps.
Equipment:: Ez bar, bench.
Difficulty:: Intermediate.
Log Type:: Reps and weight.