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.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of EZ-bar Deadlift with Biceps Curl
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
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
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.
- 05
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 — FreeQuestions
What muscles does EZ-bar Deadlift with Biceps Curl work?
EZ-bar Deadlift with Biceps Curl primarily targets Biceps Brachii, Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Brachialis, Brachioradialis, Gastrocnemius, Hamstrings, Soleus.
Is EZ-bar Deadlift with Biceps Curl good for beginners?
EZ-bar Deadlift with Biceps Curl 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 Deadlift with Biceps Curl?
You need EZ Barbell to perform EZ-bar Deadlift with Biceps Curl. 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 Deadlift with Biceps Curl?
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.
What are common mistakes when doing EZ-bar Deadlift with Biceps Curl?
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.
Related exercises
Barbell Weightlifting Complex
Deltoid Anterior · Gluteus Maximus · Barbell
Single Leg Deadlift with Knee Lift
Deltoid Anterior · Erector Spinae · Body weight
Kettlebell Kickstand One Leg Deadlift
Erector Spinae · Gluteus Maximus · Kettlebell
Dumbbell Deadlift (neutral grip)
Erector Spinae · Gluteus Maximus · Dumbbell
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Weighted Plate Standing Hands Torsion
Forearms · Brachioradialis · Weighted
Track every rep of EZ-bar Deadlift with Biceps Curl.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store