EZ Bar Wide Grip Curl

Proper Positioning

1. Stand with feet about shoulder-width apart

2. Engage the core

3. Chest out, glutes out

4. Knees slightly bent but not locked

5. Elbows tucked firmly to the side pointing toward the torso

6. Hold onto the barbell with a supinated grip wider than shoulder-width apart

Proper Technique

1. Contract the biceps, slowly raising the barbell towards the upper chest

2. Raise until elbows are passed 90 degrees

3. Focus on working the inside region of the biceps

4. Hold at peak contraction

5. Slowly lower the bar to starting position

6. Inhale in the downward phase of the movement and exhale in the upward phase

Essential Tips

1. Do not swing the arms, using momentum from the hips

2. Execute with a full range of motion

3. Start the concentric phase of the movement before the triceps are activated

4. Do not hyperextend the elbows

5. Isolate the biceps using the forearms as support

6. Keep the body erect without any twisting and rotating of the shoulders or elbows during execution

7. Do not allow the elbows to come forward