To have big man and to sculpt biceps with a beautiful curve is a strong point in Bodybuilding. It is also the wish of most bodybuilders who want to build up their arms at all costs. From the first day they walk through the door of a gym for this. There is nothing like testing the EZ Curl Bar.
If the biceps exercises are numerous, the Curl bar Ez at the desk is one of the best exercises of body-building which makes it possible to work the biceps in an optimal way with the possibility of cheating very limited thanks to the desk.
How to do the exercise?
Take an Ez bar (elbow bar) with a fairly wide grip, hands in supination and elbows slightly wider than the wrists. Bend your arms while contracting your biceps and then lower your arms without fully extending them so as not to stress the elbow joint. Try not to swing your torso and cheat your way up the barbell.
Repeat according to the number of reps to finish your set.
CAUTION: To avoid being injured, the arms should not be completely tense at the time of the descent of the bar to preserve the joint of the elbow to avoid the tendinitises. No momentum, take less weight and concentrate on the execution and the technique, it is not a question of taking maximum loads on this exercise to muscularize the biceps in an optimal way.
Tips
- For more intensity, slow the descent of the bar as much as possible with each repetition for each set.
- Never fully extend the arms and the amplitude should not be complete in order to keep the arm muscles under tension at all times to ensure a muscle development optimal.
- To have muscular arms, don't use any kind of momentum for the execution of the exercise.
- Breathe out as you bend your arms and breathe in as you release the movements
- Never lift your buttocks off the seat and avoid giving momentum to the movement by swinging your torso.
- If your wrists are hurting during the curl exercise, don't keep your hands at shoulder level but adopt a more natural angle by bringing your hands together, then slowly bend your arms to bring the curl bar back at the end of the movement.
Variants
- The barbell curl can be replaced by dumbbells, which use the stabilizing muscles more and allow for more natural movements to train.
- One can also replace the bent bar by a hammer grip bar to develop the width of the arms (anterior brachial, the biceps brachii) but also to muscularize the forearms (long supinator).
- To build up the biceps in a different way, the exercise can be done on a curl machine at the desk.
- Many curl exercises can also be done standing up (always with a straight back), with a straight bar, with the Smith machine, with an Ez bar, with dumbbells in each hand or with the pulley which by the continuous tension it brings allows a good congestion as well as other isolation exercises.
- Some converging machines can also be a good alternative to the barbell curl.
- Lastly the tractions with the high bar tight grip supination are also a good variant to muscularize the biceps without apparatuses of musculation or to make sport at home without material if it is not a traction bar fixed between two walls.
Find this exercise in the following program:
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