Biceps · Beginner

EZ-Bar Curl

Biceps · also Forearms

Equipment: EZ Bar

How to do it

• Grip the EZ bar on the inner bends, palms angled up
• Stand tall with the bar at your thighs, elbows at your sides
• Curl the bar up by bending only at the elbows
• Stop with forearms near vertical, elbows still by your ribs
• Lower slowly until your arms are almost straight

Common mistake

✕ ELBOWS DRIFTING FORWARD → ✓ KEEP ELBOWS BY YOUR SIDES

Starting point: 3 sets × 10–12 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: nasm.org, pmc.ncbi.nlm.nih.gov, acefitness.org.