How to Do EZ Bar Concentration Curl for Power Biceps Peak

The concentration curl with an EZ bar is quite possibly one of the most executed practices among weight trainers and bodybuilders.

In this exercise, I want to show you that if you have ever dreamed of pumping your biceps and having muscles on them stand out, then this exercise will be of great use to you.

Because of the execution of this lift, the usage of other muscles besides the biceps is kept to a minimum; this explains why Concentration EZ Bar Curls are effective in developing upper arms.

It is time to get to the specifics of this potent exercise and find out why it is popular in many arm-blasting strategies.

Common Mistakes

Concentration curls executed with an EZ Bar can be highly effective; similarly to other exercises, certain pitfalls can hamper further development and may even cause an injury. Here are three mistakes to watch out for:

Using Momentum

The most common mistake found in EZ bar concentration curls is pulling them up by employing body momentum. Such a takes the pressure off the biceps and may, in turn, cause lower back aches.

To avoid this, ensure that, as much as possible, the upper portion of the body remains as still as possible and only the bicep is used to lift the weight.

If you start swinging, it is a signal that the weights are too heavy, and it is necessary to decrease the load and focus on the correct exercise technique.

Improper Elbow Placement

The second error is the takeaway or the follow-through, whereby the curler allows the elbow to get in front of the thigh.

With regards to this, this alteration occurs in some part of the movement and thereby reduces the strength of the movement.

For correct form, you might try to pull your elbow into the leg or thigh while exercising.

This will help in the pre-activation of the bicep and, hence, in providing maximal force on the target muscle of the exercise.

Incomplete Range of Motion

People miss the bottom and top of the movement, often not taking their arm fully through the range of motion by not bending it at the bottom or taking the bar to the shoulder at the top.

This reduces the efficiency of the exercise, and it can cause the emergence of muscle strains, with certain muscles being overdeveloped compared to others.

Benefits Of EZ Bar Concentration Curl

The benefits of the concentration curl make it one of the most effective exercises for the biceps.

Maximizes Bicep Growth and Definition

EZ bar concentration curls can be beneficial in many ways, so they are an effective addition to any workout for arms.

First, it is incredible for growing the biceps’ muscle mass and increasing overall muscularity, but this is not all.

The lateral deviation of the movement means that the load on the biceps is at its maximum during the entire movement, stimulating the growth and definition of the muscles.

Enhances Mind-Muscle Connection

The other main advantage of the EZ bar concentration curl is the enhanced mind-muscle connection the exercise will allow you to develop.

Due to the specific orientation of the movement where other muscle groups are not engaged so much, you can feel the bicep muscles easily.

It means that for all gym exercises involving the arms, muscle connection is heightened through dialogue, resulting in better muscle contraction and, in turn, an efficient workout.

Strengthens Biceps for Everyday Tasks

EZ bar concentration curls benefit those sportsmen who engage in strong pulling forces, such as rock climbing and rowing.

The exercise anticipates enhancing the biceps’ muscle strength and arm flexing force, which can help enhance activities such as weight lifting, carrying weights, and pulling.

Also, it is a practical benefit that comes with the increased bicep strength that can be obtained from performing an EZ bar concentration curl to enable activities such as helping in carrying bags of groceries or lifting other objects.

How to Do EZ Bar Concentration Curl

Equipment: An Ez bar, Bench

Grip: Shoulder Width Apart w/ Supinated Grip

Primary Muscle Work: Biceps Brachii

How to Do

• Choosing a position that would not allow any backward movement, begin by sitting on a chair, leaning your back against the chair back, resting both feet firmly on the ground, and separating the legs by a distance just equivalent to the breadth of your shoulders. 
• Grab an EZ bar and hold it parallel to the ground; make sure one’s palm is up towards the sky. 
• Relax your arm and place the elbow on the inner part of the opposite thigh.
• To maintain rigidity in your upper arm, flex the bar to the shoulder region.
• Focus the movement on the top for the desired muscle, so for a bicep curl, squeeze the bicep at the top before letting the bar back down gently.
• Please do it for the required number of reps before swapping the sides.

Muscles Worked

The two-headed muscle on the arm’s anterior surface is in charge of the arm’s flexion and supination of the forearm.

In EZ bar concentration curl, although the target muscles are the biceps, several other muscles are also worked on.

It relaxes, and the brachialis, which is found below the biceps, and the brachioradialis in the forearm are the synergists.

Also, the core and back muscles act specifically in isometric action to help the individual maintain the right posture while exercising.

Because the target muscles of EZ bar concentration curl is incipient and assist in the function of the upper body, this practice enhances upper body accumulation and composition.

Variations

• Standing EZ Bar Concentration Curl

Standing EZ Bar Concentration Curl

The EZ bar concentration curl can be done standing on one leg without bouncing and keeping your elbow against your side.

It incurs a little twist to bicep involvement and can be preferred by those who develop discomfort while seated.

Alternating the EZ bar concentration curl on each set of reps should not be done on the same arm and then moved to the other; rather, alternate your arms for each set of reps.

Alternatives

• Dumbbell Concentration Curl
• Cable Concentration Curl

Dumbbell Concentration Curl

The classical variant of the previous exercise, in which a person utilizes a dumbbell instead of the EZ bar, the movement is similar except that due to the handle of the dumbbell, one can supinate further, and by doing so, one may just feel that the biceps are activated in a different manner.

To perform, sit on a bench, take a dumbbell with your first hand below your knees, and lift it to your shoulder level.

Cable Concentration Curl

Concentration curl with a cable machine has a fixed pull from the beginning to the end of the contraction.

Clip on a bar at the low pulley and hold it with one hand grip.

Apply the same position as in the EZ bar and dumbbell curls; sit on a bench before the machine, and do the curl. 

Cable concentration curls can be perfect if incorporated as diversity in a bicep workout or when the range of equipment is somewhat restricted.

Curl It Up

The EZ bar concentration curl is the most effective training instrument to develop rather stunning and attention-getting biceps and funnel your overall arm strength.

Thus, including this exercise and its various modifications and substitutions in your training program will help you work on the biceps’ development and enhance your upper body usability.

Also, users are advised to avoid common errors and gradually intensify the load to maximize the exercise’s benefit, such as the EZ bar concentration curl.

Anyone, from the bodybuilder intending to define the arms to the athlete seeking to enhance their performance, can benefit from this exercise.

Best Places for EZ Bar Concentration Curl

While EZ bar concentration curls can be performed in various settings, they are particularly well-suited for:

1. Home gyms: This makes the exercise convenient for home training as it is relatively inexpensive.
2. Commercial gyms: Most gyms use EZ bars and benches, which can easily be located in most convenience stores.
3. Outdoor workouts: As mentioned earlier, this exercise can be performed using a portable bench and an EZ bar and thus can be done in parks or other outdoor areas.

FAQs

Featured image by Gert Louw/YouTube edited by SA