EZ-Barbell Standing Wide Grip Biceps Curl

Setup

1. 01Grip the EZ bar on the outer angled sections, hands wider than shoulder width.
2. 02Stand tall with feet hip width apart and knees soft.
3. 03Let the bar hang at arms length with elbows close to the sides.
4. 04Brace the trunk and set the shoulders down and back.

Execution

1. 01Curl the bar up by bending the elbows without swinging the torso.
2. 02Keep the elbows pinned near the ribs as the bar rises.
3. 03Squeeze the biceps at the top, around shoulder height.
4. 04Lower under control to a full elbow extension.

Checkpoints

• -Elbows stay at the sides, not drifting forward or out.
• -The torso stays vertical with no hip swing.
• -Wrists stay in line with the forearms on the angled grips.
• -Every rep starts from straight arms.

Common mistakes

• -Swinging the hips to start the bar moving.
• -Letting the wide grip pull the elbows out and shorten the range.
• -Curling the wrists at the top instead of the elbows.
• -Stopping short of full extension at the bottom.