EZ Bar Curl - Seated Close Narrow
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Shoulders Traps Strength EZ Bar Flat Bench Pull Gym
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play.
Sit on a bench, with your feet flat on the floor. Hold an EZ bar with your hands close together and your palms facing up (underhand grip), almost resting on your thighs. This is the starting position. Curl the EZ bar up to your chin. Your upper arms should stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps and move the elbow out about 1-2 inches. This movement will work the long head of the biceps where it crosses the shoulder joint. Slowly lower the EZ bar to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The biceps muscle is a straight muscle with 2 heads. The long head crosses both the elbow and shoulder joints and bends the elbow and raises the arm forward at the shoulder. The short head of the biceps crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand..
Step 1
Sit on a bench holding an EZ bar with an underhand grip. The EZ bar should be just above your thighs.
Sit on a bench, with your feet flat on the floor. Hold an EZ bar with your hands close together and your palms facing up (underhand grip), almost resting on your thighs. This is the starting position.
Step 2
Curl the EZ bar to your chin. Then move the elbows out slightly to work the long bicep head crossing the shoulder.
Curl the EZ bar up to your chin. Your upper arms should stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps and move the elbow out about 1-2 inches. This movement will work the long head of the biceps where it crosses the shoulder joint.
Step 3
Slowly lower the EZ bar to the starting position.
Slowly lower the EZ bar to the starting position. Inhale during this movement. Hold an EZ bar with your hands close together and your palms facing up (underhand grip), almost resting on your thighs.