EZ Bar Deadlift With Biceps Curl

Body Part: Upper Arms

Muscle: Biceps

Equipment: Barbell

EZ Bar Deadlift With Biceps Curl blends a deadlift from the floor with a standing curl at the top, so the set trains both the hip hinge pattern and the elbow flexors in one continuous repetition. The EZ-bar shape matters because it lets the wrists stay in a more natural angle than a straight bar, which is useful when the movement finishes with a heavy curl after the pull from the floor. This exercise is best thought of as a coordinated strength drill, not as a way to chase the biggest possible load.

The first part of EZ Bar Deadlift With Biceps Curl emphasizes the posterior chain and upper back enough to get the bar moving cleanly from the floor, while the second part shifts the work toward the biceps, brachialis, and forearms. That combination makes it a practical accessory movement for lifters who want more arm strength without abandoning the hinge mechanics used in deadlifts, cleans, and other barbell work. The shoulders and grip also stay involved because the bar has to be controlled through two distinct phases.

Setup is the difference between a smooth rep and a messy one. Stand over the bar with your feet about hip-width apart, hinge down to reach the EZ bar, and keep the bar close to your shins before the first pull. Your chest should stay long, your spine neutral, and your shoulders slightly in front of the bar so the floor pull starts from a stable hinge instead of a rounded reach. If the bar starts too far forward, the deadlift portion turns into a back-dominant lift and the curl becomes unstable.

Once the bar reaches standing, lock in tall posture before you start the curl. The elbows should stay near your sides as you bring the bar toward the upper chest or front shoulders, and the wrists should keep the EZ-bar angle instead of bending back. The return is just as important: lower the curl under control, then hinge back to the floor with the bar tracking close to the thighs and shins. That sequence keeps the repetition honest and prevents the movement from becoming a shrug, swing, or partial deadlift.

EZ Bar Deadlift With Biceps Curl fits well in accessory work, arm-focused sessions, or full-body training when you want a smaller number of reps that still demand attention. Because the curl is the limiting phase for most people, the load usually needs to be lighter than what they would use for a standard deadlift. Clean reps, a steady tempo, and a short pause at the top make the exercise more effective than forcing extra weight through body English.

For beginners, EZ Bar Deadlift With Biceps Curl can be a useful teaching drill if the load stays light and the hinge and curl phases are kept separate and controlled. It is also easy to overdo, because fatigue in the grip and arms can hide form breakdown in the lower back. Use it when you want a compound arm exercise with a strong setup requirement, and stop the set as soon as the bar starts drifting away from the body or the curl turns into a swing.

Instructions

• Stand over the EZ bar with your feet about hip-width apart and the bar centered over your mid-foot.
• Hinge your hips back, bend your knees slightly, and grip the angled sections of the bar with both palms facing up.
• Set your back flat, keep your chest long, and bring your shoulders slightly in front of the bar before you pull.
• Inhale, brace your torso, and drive the bar up by pushing through the floor until you are standing tall.
• Keep the bar close to your thighs as you finish the deadlift portion and squeeze your glutes at the top.
• Without swinging your torso, curl the bar toward your upper chest while keeping your elbows near your sides.
• Pause briefly at the top of the curl with your wrists stacked and your shoulders relaxed.
• Lower the bar under control to your thighs, then hinge your hips back to guide it down your shins to the floor.
• Reset your breath and position before the next repetition, keeping the bar path close and controlled.

Tips & Tricks

• Use a lighter load than your normal deadlift, because the curl usually becomes the limiting phase first.
• Keep the bar close on the way up and down; if it drifts forward, your lower back and front delts start doing extra work.
• Hold the EZ-bar grips that let your wrists stay neutral instead of cocked back at the top of the curl.
• Finish the deadlift completely before curling; do not turn the first pull into a half-rep upright row.
• If your elbows travel far in front of your ribs, reduce the curl height and keep the upper arms quieter.
• Use a smooth tempo on the lowering phase so the bar does not crash from the curl position to the thighs.
• Keep your knees soft but not deeply bent; the movement should still look like a hinge, not a squat.
• Stop the set when the bar starts swinging or your torso has to lean back to finish the curl.

Frequently Asked Questions

What muscles does EZ Bar Deadlift With Biceps Curl work most?

The deadlift portion uses the glutes, hamstrings, and back to move the bar, while the curl shifts the main effort to the biceps, brachialis, and forearms.

Is EZ Bar Deadlift With Biceps Curl more of a deadlift or a curl?

It is both. The rep starts like a hinge from the floor and finishes with a strict standing curl, so you should control each phase separately.

Why use an EZ bar for EZ Bar Deadlift With Biceps Curl?

The angled grips reduce wrist extension during the curl and usually feel friendlier than a straight bar when the bar reaches the shoulders.

Where should the bar travel during the deadlift part?

Keep it close to your shins on the way up and close to your thighs on the way to the curl. A forward bar path usually means the lift is drifting out of position.

Can beginners do EZ Bar Deadlift With Biceps Curl safely?

Yes, if the load is light and the hinge is solid. Beginners should master the floor pull and the standing curl separately before chasing speed or load.

Should my elbows move forward during the curl?

Only a little. If the elbows shoot forward, the rep turns into a body swing and the biceps lose tension before the top.

Does the bar need to touch the floor every rep?

For the version shown here, yes. Returning the bar to the floor keeps the deadlift portion honest and forces a clean reset before the next curl.

What is the most common mistake with EZ Bar Deadlift With Biceps Curl?

People usually rush the transition and lean back to finish the curl. Keep the deadlift tall first, then curl without turning the movement into a swing.