An EZ barbell is the crooked barbell at your local gym. The angled, varied-width hand positions allow you to do barbell curls, presses, extensions and rows with less strain on your wrists than a straight barbell. EZ barbells come in fixed weights from 10 pounds to 100-plus pounds. You can also use a plate loaded EZ barbell, which can weigh 25 or 35 pounds. These single bars allow you to add weight plates as needed, using a clamp to secure the plates.
Step 1
Perform a barbell curl. Barbell curls work your main biceps muscle, the one in the front of your arm. Grab an EZ barbell weighing 25 pounds. Stand with your feet shoulder width apart. Hold the bar with both hands in the shoulder-width hand position, palms facing up and the bar close to your thighs. Curl the barbell toward your chin, keeping your wrists in a fixed, straight position. Do not allow your wrists to bend throughout the movement. Lower the bar to your thighs, and repeat the curl. Vary this exercise by holding the wide or narrow grips.
Step 2
Include reverse barbell curls. Reverse curls engage your bicep muscle and your brachialis muscle, the smaller curling muscle nearest your elbow. Hold a lighter EZ barbell, palms down on the shoulder-width grip. Raise and lower the bar just like a regular EZ barbell curl. Vary your hand positions for this exercise, too.
Step 3
Do lying triceps extensions with the EZ barbell. Grab a 25-pound bar, holding it palms down in the shoulder-width grip position. Sit at the end of a flat bench. With the barbell securely in your hands, lie back and press the bar over your chest. Keep your shoulder joints fixed and your elbows pointed toward your feet. Bend your elbows, lowering the bar just beyond your forehead. Contract your triceps to straighten your arms, bringing the bar back to the starting position. Your humerus, or the arm bone between your elbows and shoulders, must stay perpendicular to the floor.
Step 4
Pump up your shoulders with upright rows. The EZ bar is an effective tool to work your shoulder muscles, especially in defining the deltoids. Use the same 25-pound EZ bar. Hold the bar at the shoulder-width position, palms down. Keeping the barbell close to your abs and chest, raise the bar slightly under your shoulders. Make sure your elbows are out to your sides and raised above your shoulders.
Tips and Warnings
- Make using the EZ barbell part of a whole-body resistance program. The American College of Sports Medicine says resistance training helps reduce your risks of injury by increasing the strength of your bones, muscles and connective tissue.
Things You'll Need
- EZ barbell
- Clamps
- Flat bench
References
- Personal Trainer Manual; American Council on Exercise; 1997
- Essentials of Strength Training and Conditioning; National Strength and Conditioning Association; 2000
- American College of Sports Medicine: Resistance Training and Injury Prevention
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