The EZ curl bar is like a standard barbell but with dual angled curves in the center to allow for several grip options. The curved grip places your thumbs higher than your pinkies so that your upper arm muscles are stimulated. By placing less stress on your forearms and wrists, you can focus more on the muscle group you wish to target.
Skull crushers
This workout will target all three heads of your triceps in isolation. After placing your feet on the floor at the end of a workout bench, grip the EZ curl bar with your hands shoulder width apart and lie back, extending the bar straight over your head. Keep your arms locked and your elbows bent as you lower your knuckles to your forehead. Bend your arms at a 90-degree angle at your elbows, making your elbows act as a hinge. To target different heads of your triceps, change your grip on the bar, using close, wide and medium grips.
Bent-over rows
Bent-over rows target your middle back, biceps, lats and shoulders, making them a compound movement. Hold the EZ bar with an overhand grip, bend your knees slightly and bring your torso forward, bending at the waist. It is important to keep your core tight and your back straight by keeping your head up to perform this workout effectively and to avoid injury. Keep your elbows close to your body, hold the weight with your forearms and bring the EZ bar up to the middle of your chest. Squeeze your back muscles and briefly pause before you return to the starting position.
Upright row
This workout targets your shoulders and traps. Stand with your feet shoulder-width apart and grasp the EZ bar with an overhand grip. Slightly bend your knees and let the bar hang in front of your thighs. Use your shoulder muscles to raise the bar and keep your elbows out to the sides. The bar should be raised right up under your chin and held for a brief second. Slowly lower the bar to the starting position and repeat.
Reverse-grip curls
Stand with your feet shoulder width apart and grip the EZ bar overhand. Let the bar hang down in front of your thighs, holding the weight of the bar with your forearms. Bending your arms at the elbows, bring the bar to your stomach so that your forearms almost touch your stomach. This workout targets your forearms in isolation while strengthening your wrists and is essentially a reverse biceps curl.
Hip extensions
This workout is designed to strengthen your hamstrings and glutes. Stand with your legs shoulder-width apart and slightly bend your knees. Use an alternating grip to hold the EZ bar--one hand over and one hand under--and let the bar hang down in front of your thighs. Bend at the waist, keep your hips back and contract your glutes and hamstrings as you lower the bar to your shins. Keep your back flat and your core tightened to return to the starting position.
References
- Building Muscle: E-Z Curl Bar Exercises
- "Muscle Mechanics"; Everett Aaberg; 2006
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