🚨 Tutorial Biceps Exercises & Tips

🔥 EZ BAR CURL VARIATION

• Target muscle: Brachioradialis
• Synergists: Biceps Brachii, Brachialis
• Mechanics: Isolation
• Force: Pull

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✅ Starting position

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1. Stand holding an EZ curl bar using a shoulder-width pronated (overhand) grip. Your knees should be slightly flexed, your arms should be almost fully extended, and the bar should be resting against your thighs.

✅ Execution

1. Keeping your elbows against your sides, exhale as you flex your elbows and raise the EZ curl bar towards your shoulders until your forearms are vertical.
2. Hold for a count of two and squeeze your biceps.
3. Inhale as you lower the EZ curl bar to the starting position in a controlled manner.
4. Repeat.

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✅ Comments and tips

• Keep your body rigid and your elbows against your sides. Only your forearms should move.

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• Unlike what most people think, the EZ bar reverse curl targets your brachioradialis, not your biceps brachii. The reason is that holding the bar using a pronated grip puts the biceps brachii into a position of mechanical disadvantage, which forces the brachialis and especially the brachioradialis to work harder.
• The EZ bar reverse curl is great for building both your forearms and upper arms.

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