Barbell Curl with a W/EZ Bar

The Barbell Curl with the W or Ez Bar is a great exercise to help build size and strength in the biceps.

Having bigger and stronger biceps will assist in performing pull ups, lifting more weight in the Deadlift and give you increased strength in any activity and sport that requires a pulling motion.

Compared to the straight bar, using the W Bar puts less stress on the wrists and forearms by putting your wrists and elbows in a more natural position.

Barbell Curl with a W/EZ Bar

Performing bicep curls with a straight bar will provide more activation in the bicep muscles than the W Bar at a greater risk of injury.

This is going to sound silly, but if you want bigger and stronger biceps, performing compound exercises such as squats, deadlifts, cleans, bench press, dips and pull ups.

These exercises place due stress on the body that secretes growth hormones the body releases to aid in muscular growth.

Performing barbell curls will help prevent bicep injuries from happening when you perform these compound exercises.

Benefits of the Barbell Curl with the W Bar

There are many benefits to doing the Barbell Curl with the W Bar.  These are health related benefits and performance related benefits.

Health Related Benefits:

  • Balances out the work you do on the triceps giving your upper arms a more aesthetic appearance.
  • Develop functional strength that can be carried over to everyday activities such as gardening, carrying the groceries and picking up a child.
  • Strengthen the bones and muscles to prevent arthritis from occurring.

Performance Related Benefits:

  • Assists in developing strength to lift more weights in compound exercises such as deadlifts, power cleans and pull ups.
  • Improves performance in activities and sports that require pulling power such as powerlifting, bodyweight exercises, football, track and field and martial arts.

How to do a Barbell Curl with a W Bar

  • Grab the W/EZ bar with an underhand grip with both hands.
  • Stand up with your back straight and in a neutral position.
  • Engage your core.
  • Keep your elbows by your side.
  • Maintain tension on your biceps by keeping your arms slightly bent.
  • Breathe in through the nose.
  • Bent the arms to lift the weight with your biceps.
  • Breathe out on the way up.
  • Slowly lower the barbell back to the starting position.
  • Breathe in on the way back down.
  • Perform another repetition.

Barbell Curl Dos

  • Minimise the use of momentum so that the biceps do the majority of the work.
  • Vary the width of your grip to simulate different areas of the biceps.
  • Use an adequate range of motion to simulate and lengthen the muscles of the biceps.
  • Include partial and static repetitions to add variety to your barbell curls.

Barbell Curls Don’ts

  • Don’t train biceps before you train your back, this decrease your ability to perform your back exercises effectively with good technique.
  • Do not swing the barbell up using excessive momentum, this takes the emphasis away from the biceps.
  • Do not overtrain the biceps.
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