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Seated EZ bar curls

The EZ bar is similar to a barbell, smaller in length, but has slight bends in the bar to allow for a variation in grip. Performing the EZ bar curl whilst seated reduces body momentum to complete the repetitions, and increases the tension on the bicep muscle by not allowing the muscle to relax at the bottom of the exercise.

The upper arms should remain to the side of the torso, fixed in a static position. The EZ bar should be brought down to just above the thighs, but do not allow the bar to touch, rest or bounce off the thighs. Due to the decrease in range of motion of the curl, the number of repetitions performed may be increased to allow a similar time under tension compared to standing curls.

Performing seated EZ bar curls

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

  • Load EZ bar with correct weight. Put on safety collars.
  • Grasp bar with an underhand, shoulder width grip, where the bar is curved.
  • Sit on bench, with thighs in front of you. Rest EZ bar on thighs.
  • Keep torso erect and back straight, with upper arms and elbows stationary at your sides.
  • Just using flexion of the elbow, contract the bicep brachii and other elbow flexors to curl the bar up. Keep elbows stationary throughout exercise.
  • After peak contraction, slowly lower the bar to the just shy of your thighs, maintaining good body posture and stationary elbows.
  • Repeat for desired number of repetitions.

Seated EZ bar curls courtesy of Fitness Uncovered - Bodybuilding & Fitness

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