EZ-bar Deadlift with Biceps Curl
Combine a deadlift for glutes, hamstrings, and quads with an EZ-bar biceps curl to sculpt arms. A full-body strength builder.
Description
This exercise combines a deadlift and biceps curl using an EZ-bar. It targets the lower and upper body, notably the glutes, hamstrings, and biceps.
Save EZ-bar Deadlift with Biceps Curl to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do EZ-bar Deadlift with Biceps Curl
- 1Setup
Stand with your feet hip-width apart, toes pointing forward, with the EZ-bar on the floor in front of you. Grip the EZ-bar with an underhand (supinated) grip, hands shoulder-width apart, inside the bends of the bar.
- 2Setup
Hinge at your hips and bend your knees to lower your body, keeping your back straight and chest up. Ensure your shoulders are directly over the bar and your core is engaged.
- 3
Initiate the deadlift by driving through your heels, extending your hips and knees simultaneously to stand up, pulling the bar off the floor close to your shins. Fully extend your hips and knees at the top, maintaining a neutral spine.
- 4
With the bar at hip level, keep your elbows tucked to your sides and curl the EZ-bar upwards towards your chest by flexing your elbows. Squeeze your biceps at the top of the movement.
- 5
Slowly lower the bar back to your hips with control, then hinge at your hips and bend your knees to return the bar to the floor, reversing the deadlift motion.
Tips
- Maintain a neutral spine throughout the entire deadlift portion; avoid rounding your back to protect your lower spine.
- Focus on controlling the eccentric (lowering) phase of both the curl and the deadlift to maximize muscle engagement and minimize injury risk.
- Keep your elbows pinned to your sides during the biceps curl to isolate the biceps and prevent shoulder involvement.
- Use a weight that allows you to maintain proper form for both the deadlift and the curl; compromise on form for either component will reduce effectiveness and increase risk.
Common Mistakes
- ×Rounding the back during the deadlift portion can lead to lower back injury; instead, keep your chest up and maintain a straight, neutral spine.
- ×Using momentum or swinging the bar during the biceps curl reduces bicep activation; focus on a slow, controlled curl by only moving your forearms.
- ×Failing to fully extend hips and knees at the top of the deadlift reduces glute and hamstring engagement; ensure a complete lockout at the top before initiating the curl.
In the Ellim app, EZ-bar Deadlift with Biceps Curl unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train ez-bar deadlift with biceps curl?
Get Ellim — FreeFrequently Asked Questions
What muscles does EZ-bar Deadlift with Biceps Curl work?
Is EZ-bar Deadlift with Biceps Curl good for beginners?
What equipment do I need for EZ-bar Deadlift with Biceps Curl?
What are the best tips for EZ-bar Deadlift with Biceps Curl?
What are common mistakes when doing EZ-bar Deadlift with Biceps Curl?
Related Exercises
Barbell Weightlifting Complex
Master the Barbell Weightlifting Complex: a dynamic sequence of movements like cleans, presses, and squats to build total body strength and power.
Single Leg Deadlift with Knee Lift
Improve balance and strengthen your glutes, hamstrings, and core with the Single Leg Deadlift with Knee Lift.
Kettlebell Kickstand One Leg Deadlift
Master the Kettlebell Kickstand One Leg Deadlift for improved balance, core stability, and unilateral strength.
Dumbbell Deadlift (neutral grip)
Strengthen your glutes, hamstrings, and lower back effectively with the dumbbell deadlift.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Weighted Plate Standing Hands Torsion
Strengthen your forearms and wrists with this plate rotation exercise that builds grip and rotational power.
Track every rep of EZ-bar Deadlift with Biceps Curl.
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free