Male

EZ Barbell Seated Curls

Muscles involved

A frequent mistake when aiming for bigger arms is swinging your torso and flaring your elbows during every rep. Performing the EZ barbell seated curls helps you overcome this habit, as sitting down naturally restricts momentum and isolates the target area. Keep a close eye on your form by keeping your elbows tucked into your sides, forcing your biceps, brachialis, and forearms to do all the heavy lifting. Avoid letting the EZ bar drop quickly on the way down; maintaining resistance during the negative phase maximizes muscle engagement while keeping your joints safe and healthy throughout the set.

How to do it

1. Sit on a bench and grip an EZ bar with a supinated grip at thigh height. 2. Keep your elbows close to your torso and your feet together. 3. Bend your elbows, elevating the bar to shoulder height. 4. Lower in a controlled manner to the starting position and repeat.

Equipment required

Barra EZ

Muscles worked

Tips

- Do not swing your torso to propel the bar; keep your back straight and upright. - Keep your elbows slightly forward in the bottom part of the movement to maintain tension in your biceps. - Avoid your shoulders rounding forward at the end of the concentric phase.