EZ-bar Biceps Curl (with arm blaster)

Perform the EZ-bar Biceps Curl with an arm blaster to isolate your biceps and maximize muscle contraction.

IntermediateUpper Arms EZ Barbell

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of EZ-bar Biceps Curl (with arm blaster)

Isolation

Barbell Alternate Biceps Curl

Upper Arms · Biceps Brachii · Barbell

Intermediate

Isolation

Biceps Curl with Bed Sheet

Upper Arms · Biceps Brachii · Body weight

Beginner

Isolation

EZ-Barbell Standing Wide Grip Biceps Curl

Upper Arms · Biceps Brachii · EZ Barbell

Intermediate

Isolation

Dumbbell Alternate Biceps Curl (with arm blaster)

Upper Arms · Biceps Brachii · Dumbbell

Intermediate

Description

Stand up with your torso upright while holding an EZ curl bar at the wide outer handle. Curl the weights forward while contracting the biceps as you breathe out. Continue until your biceps are fully contracted and the bar is at shoulder level.

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How to do EZ-bar Biceps Curl (with arm blaster)

01
Setup
Don the arm blaster, ensuring it's positioned high on your chest, creating a stable platform for your triceps to rest against.
02
Setup
Stand upright, grasping an EZ-bar with an underhand grip, hands placed at the wide outer handle, about shoulder-width apart. Your palms should face forward.
03
Setup
Allow the bar to hang at arm's length, fully extending your elbows but keeping a slight bend to avoid hyperextension. Brace your core and keep your chest up.
04
Exhale as you slowly curl the EZ-bar upwards towards your shoulders, contracting your biceps forcefully. Keep your elbows tucked into the arm blaster and stationary throughout the movement.
05
Continue curling until your biceps are fully contracted and the bar reaches shoulder level, squeezing at the top for a moment to maximize peak contraction.
06
Inhale as you slowly lower the bar back to the starting position, maintaining control and resisting the weight throughout the eccentric phase. Fully extend your arms without locking your elbows.

Tips

Maintain constant tension on the biceps by avoiding full lockout at the bottom of the movement, stopping just short of complete arm extension.
Focus on squeezing your biceps at the peak of the contraction, imagining you're trying to touch your forearms to your biceps.
Control both the upward (concentric) and downward (eccentric) phases of the lift to maximize muscle engagement and minimize momentum.
Keep your wrists straight and rigid throughout the curl to ensure the biceps are doing the work, not your forearms.

Common mistakes

Using momentum to lift the weight is a common mistake; fix this by selecting a lighter weight and focusing on a slow, controlled movement with strict form.
Allowing your elbows to move forward or flare out from the arm blaster reduces biceps isolation; ensure your elbows remain pressed firmly against the arm blaster throughout the entire range of motion.
Rushing the eccentric phase diminishes muscle growth; consciously slow down the lowering portion of the lift to maximize time under tension and control.

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Questions

What muscles does EZ-bar Biceps Curl (with arm blaster) work?

EZ-bar Biceps Curl (with arm blaster) primarily targets Biceps Brachii. Secondary muscles include Brachialis, Brachioradialis.

Is EZ-bar Biceps Curl (with arm blaster) good for beginners?

EZ-bar Biceps Curl (with arm blaster) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for EZ-bar Biceps Curl (with arm blaster)?

You need EZ Barbell to perform EZ-bar Biceps Curl (with arm blaster). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for EZ-bar Biceps Curl (with arm blaster)?

Maintain constant tension on the biceps by avoiding full lockout at the bottom of the movement, stopping just short of complete arm extension. Focus on squeezing your biceps at the peak of the contraction, imagining you're trying to touch your forearms to your biceps. Control both the upward (concentric) and downward (eccentric) phases of the lift to maximize muscle engagement and minimize momentum. Keep your wrists straight and rigid throughout the curl to ensure the biceps are doing the work, not your forearms.

What are common mistakes when doing EZ-bar Biceps Curl (with arm blaster)?

Using momentum to lift the weight is a common mistake; fix this by selecting a lighter weight and focusing on a slow, controlled movement with strict form. Allowing your elbows to move forward or flare out from the arm blaster reduces biceps isolation; ensure your elbows remain pressed firmly against the arm blaster throughout the entire range of motion. Rushing the eccentric phase diminishes muscle growth; consciously slow down the lowering portion of the lift to maximize time under tension and control.