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EZ bar Biceps Curl (with arm blaster)

EZ bar Biceps Curl (with arm blaster)

The EZ bar biceps curl is an effective exercise specifically targeting the muscles in your upper arms - the biceps. By incorporating the arm blaster into this exercise, you can maximize bicep activation and isolate the muscles even further. The EZ bar itself is uniquely designed with a zigzag grip, allowing for a more natural hand position, reducing strain on the wrists and forearms. When performing the EZ bar biceps curl with an arm blaster, the arm blaster helps to restrict unnecessary movement in the upper body, particularly the shoulders and back. This ensures that the biceps are solely engaged throughout the movement, resulting in a more concentrated and intense workout for this muscle group. The EZ bar biceps curl with an arm blaster not only helps to build strength and improve the appearance of your arms but also enhances functional fitness. Strong biceps are vital for everyday tasks such as lifting, carrying, and pulling. Including this exercise in your routine can improve your overall upper body strength and make your daily activities easier. Remember, proper form is crucial to prevent injury and obtain the best results from your workouts. Start with a weight that enables you to perform the exercise with correct technique, gradually increasing the load as you become stronger. Incorporating this exercise into a well-rounded strength training routine will contribute to a balanced, strong, and sculpted upper body.


  • Start by loading an EZ bar with an appropriate weight for your fitness level.
  • Stand up straight and place your feet shoulder-width apart.
  • Hold the EZ bar with an underhand grip, keeping your palms facing upwards.
  • Position your upper arms against the arm blaster pad and ensure your elbows are fully extended.
  • Exhale and curl the bar upwards by flexing your biceps. Focus on keeping your upper arms stationary.
  • Continue curling until your biceps are fully contracted, and the bar is at shoulder level.
  • Hold the contracted position for a brief pause while squeezing your biceps.
  • Inhale and slowly lower the bar back down to the starting position, fully extending your elbows.
  • Repeat the movement for the recommended number of repetitions.
  • Ensure to maintain proper form throughout the exercise, engaging your biceps and avoiding excessive swinging or using momentum.

Tips & Tricks

  • Ensure proper form and technique by keeping your back straight, shoulders relaxed, and elbows close to your sides throughout the movement.
  • Start with a weight that challenges you but allows you to maintain control and range of motion.
  • Engage your core muscles by contracting your abs and glutes throughout the exercise.
  • Focus on the mind-muscle connection by visualizing your biceps contracting and squeezing at the top of the movement.
  • Avoid swinging or using momentum to lift the weight; instead, focus on a slow and controlled movement.
  • Gradually increase the weight over time to continue challenging your muscles and promoting growth.
  • Incorporate variations in grip width (narrow, wide) to target different heads of the biceps and provide variety to your training.
  • Consider using an arm blaster to provide additional support and isolate the biceps muscles.
  • Incorporate other exercises that target the biceps, such as hammer curls and preacher curls, to ensure overall bicep development.
  • Ensure that you're fueling your body with proper nutrition, including sufficient protein intake, to support muscle growth and recovery.

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