Biceps with a bent bar

EZ-Bar Curl

Grab the angled bar. Elbows by your sides. Curl. Lower. Your hips are not a hinge to finish the rep.

Hunter: The EZ bar is kinder on a lot of wrists than a straight bar. I still do not swing it. If the last reps need a kip, the plates won.

Cues

Stand tall. Ribs down. Soft knees.
Hands on the angled grips. Wrists quiet.
Curl until the bar is near the shoulders. Elbows stay. They do not drift forward into a front raise.
Squeeze a beat. Do not throw your shoulders at the ceiling.
Lower under control. The stretch is part of the set.

Setup

Empty bar if you have never curled. Then plates. PPL pull day puts these last after rows and pulldowns. 3 sets of 8-12. Upper A supersets them with pushdowns. Same cues either way.

After the pulls

Rows and pulldowns already used the biceps as helpers. Curls are the direct work. Three sets. Log them. You do not need 8 curl variations because the dumbbell rack had a poster.

Straight bar vs EZ

Straight bar is fine if your wrists like it. EZ is the default here. Dumbbell curls are a fine swap. Log the tool. Do not mix a 45-pound EZ bar with 25-pound dumbbells and call it the same week.

Superset notes

If you pair with pushdowns, write both numbers. Rest after the pair. That is still a rest. Skipping the log because it was a superset is how the history dies.

Common misses

Swinging. Elbows shooting forward. Shrugging. Dropping the bar into a bounce. Also: loading every 10 because arms day is a personality.

FAQ

Wide or close grip?

The inner EZ grips are the default. Wider is a different feel. Pick one for a month.

Can I sit?

Seated is allowed if you keep swinging. Log seated.

Log EZ-bar curls in the free Vitality Engine. Bar weight, every working set.

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