One of the most popular pieces of equipment I see used in any biceps workout is the EZ curl bar. While I think that it is a great tool to use when building big biceps, I often see something very wrong with the way that it is used when it comes to curling. Why? Well, most people choose to use the wider grip due to comfort but with the way the bar is engineered, it forces their grip out of supination and more towards pronation.
We know that the function of the biceps is not only to flex the elbow, but to supinate the forearm as well. To achieve maximum biceps contribution to an exercise, we need to supinate.
How do we fix this? Well we can flip the bar over and grab the handles in a position that allows for greater supination. However, there is another important aspect that we can’t overlook when it comes to building bigger biceps and that is wrist extension. By allowing the wrists to go into extension, we are not only taking the forearm contribution out of the equation, but we are actually giving the biceps a better opportunity to supinate as well thanks to the way the anatomy of the arm and wrist is set up. So, the next time you opt to use an EZ curl bar in your biceps workout, just flip it upside down and grab the handles so that your hands are actually supinated instead of pronated. This will put the emphasis on the biceps and take away work from the brachialis.
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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
Legend has it that the EZ Curl bar was invented when Jeff accidentally bent a straight bar doing curls with it.
I never knew that, nice one
That makes sense . I remember watching the old bodybuilding videos an all said stay away from this bar an go with a straight bar.,seeing how you holding this bar in this manner is turning the thumbs out more as opposed to the latter would work as well
Straight bar or even more external rotation gives me pain in the elbow every time. That pain can even fire into the shoulder and or wrist.
For people with wrist pain, this will kill your gains.
He's not wrong.
But most people use EZ bar cause they can't even do straight bar without wrist pain.
What he suggest is more effective, if you can do it without pain.
Anyone tried this yet? Looks awkward
I gather then, based on hand position, the hammer curls are a waste.
This advice and holding position is absolute BS and dangerous!!!
DO NOT do this, it'll damage your wrists and you'll suffer for the rest of your life.
This guy is clearly out of ideas for content, and dishing out just any insane BS just to continue making videos.
You are a great trainer.❤