EZ Bar Curl

Perform the EZ Bar Curl using the following equipment:

• EZ bar (a barbell with a zigzag or "W" shape)
• Weight plates

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Stand tall with your feet shoulder-width apart, holding the EZ bar with an underhand grip (palms facing upward) and your hands slightly wider than shoulder-width apart.

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To perform the EZ Bar Curl with proper technique, follow these steps:

1. Stand tall with your feet shoulder-width apart, holding the EZ bar with an underhand grip (palms facing upward) and your hands slightly wider than shoulder-width apart.
2. Keep your elbows close to your sides and your upper arms stationary throughout the movement.
3. Begin the exercise by curling the barbell upward while exhaling, focusing on contracting your biceps.
4. Continue curling until the bar is close to your shoulders, ensuring a full range of motion.
5. Hold the contracted position for a brief moment, squeezing your biceps.
6. Slowly lower the bar back down to the starting position while inhaling, maintaining control throughout the descent.
7. Repeat the exercise for the recommended number of repetitions.

The primary muscle group targeted by the EZ Bar Curl is:

• Biceps brachii (Biceps)

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To maximize the effectiveness of your EZ Bar Curls, consider the following tips:

1. Maintain proper posture throughout the exercise, keeping your back straight and shoulders back.
2. Avoid using momentum or swinging your body to lift the weight. Focus on controlled and deliberate movements.
3. Squeeze your biceps at the top of the movement for an extra contraction.
4. Keep your wrists in a neutral position to reduce strain and maintain proper form.

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Ensure safe and effective execution of the EZ Bar Curl by avoiding these common mistakes:

1. Using excessive weight: Start with a manageable weight that allows you to maintain proper form and technique.
2. Arching your back: Keep your back straight and avoid excessive leaning or arching.
3. Allowing your elbows to move forward: Keep your elbows stationary and close to your sides throughout the movement.
4. Swinging the bar: Control the weight at all times, avoiding any swinging or jerking motions.

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• Beginners: Start with 2-3 sets of 8-12 repetitions.
• Intermediate: Aim for 3-4 sets of 8-15 repetitions.
• Advanced: Perform 4-5 sets of 10-15 repetitions.

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