Hammer curls are usually performed with dumbbells, but what if you try to do them with an EZ bar?
EZ bar hammer curl? I know this sounds strange, but you can actually perform this exercise to get bigger biceps.
Some of you might have this question in mind: how are you going to perform this exercise with two weights on both sides, but you’re going to take one weight off and perform this exercise?
But before you grab your EZ bar and start doing this exercise, you have to learn some of the important things, like arm placement and what to do and what not to do.
So, let’s break down the EZ bar hammer curl and get you on track for those massive arm gains you’ve been craving.
Are Hammer Curls Better Than EZ Bar Curls?
Neither of them is better than the other. They each have their own strengths. Both exercises target bicep muscles, helping you grow your biceps.
If you’re still confused, here is a brief breakdown.
Ez Bar Hammer Curls: Hammer curls can be a bit trickier because of their hand placement compared to EZ bar curls, but they’re great for hitting three muscle groups.
EZ Bar Curls: EZ bar bicep curls are easier to do and target four muscle groups.
EZ Bar Hammer Curl Muscles Worked
EZ bar hammer curls mainly work the long head of your biceps, and they also hit the brachialis (the muscle under your biceps) and the brachioradialis (part of the forearm).
Can You Do Hammer Curls With a Bar?
You’ve probably seen folks doing hammer curls with dumbbells, right? So, you might have this question in mind: Can you do hammer curls with a bar or curl bar?
Yes, you can, but they are a bit trickier than using dumbbells. If you feel more comfortable with dumbbells, go for those!
How to Do EZ Bar Hammer Curl
- Stand up and grab an EZ bar without one weight on the other side
- Position your feet like you’re getting ready to run
- Put your hands on the edge of the bar
- Start by curling the bar up towards your chest, then slowly lower it back down, controlling the movement
- Squeeze your biceps as hard as you can at the top
- Remember to breathe in as you lift the bar up and breathe out as you lower it
- Repeat this for 10 to 15 repetitions, and adjust your sets as you like
EZ Bar Hammer Curl Benefits
As we discussed earlier, EZ bar hammer curls target four muscles at once. This means your biceps can grow way faster than with other exercises.
You don’t have to do a bunch of different moves to target different parts of your arm.
Just do EZ bar hammer curls, and you’ll hit all the important muscles in one go!
Common Mistakes to Avoid
Avoid these mistakes to prevent any unwanted injuries.
Using Too Much Weight
The EZ bar hammer curl is performed with one hand at a time.
If you use a heavy weight, your biceps won’t get enough tension, which can slow down their growth. Plus, you might cause injuries to your back, elbows, and shoulders.
Leaning Back
Leaning back occurs when you use too much momentum.
Also, using too much weight can cause you to lean back as you try to lift the weight with all your body strength.
Half Reps
When some people feel tired but don’t want to quit, they start to perform half reps, which reduces the bicep tension.
Remember, no matter how many half-reps you do, you won’t see good results.
Pro Tips
- Use a small EZ curl bar; it’s easier to handle hammer curls.
- Don’t do this exercise if you feel any pain in your shoulder or side of your chest.
Final Thoughts
EZ bar hammer curl—what a name that sounds strange but gives you the bicep pump you need.
EZ bar hammer curls have more potential for your biceps than some other exercises. But, they are just one type of exercise in the world of EZ bar exercises.
Combine them with other exercises for a well-rounded bicep routine.
But not to worry, we covered everything about EZ bar hammer curls to give you a fresh start.
Featured image by Nick Nilsson/YouTube edited by SA
