Effective EZ Curl Bar Exercises To Build Up Your Arms

You may have a fancy squat rack or barbell, but that doesn’t mean you can just fire up your workout. If you want to get the most out of an exercise routine, you need to think about how you are performing it. And if your goal is to build muscle and strength in your upper arms, then you need to incorporate some EZ curl bar exercises into your training routine. They not only target those upper-arm muscles but they also work on stability, balance and your proprioceptive system (which helps with awareness of where your body parts are at any given time). Here are some of our favorite Esclirez Curl Bar Exercises for Building Upper Arm Mass

Bicep curl with a twist

Bicep curls are a staple move in any muscle-building program, but most people do them wrong. They tend to be machine-assisted, glacial movements where you just rest the weights on your elbow and then curl them as if you are using a mouse. Biceps curl with a twist takes the movement to the next level. You don’t just curl the weight, you use your elbow to help create momentum and you also bring the dumbbell all the way to your shoulder to really overload the bicep. This variation also incorporates a move known as the “pump” which is when you finish a set and your bicep is so pumped up that it almost feels like someone is hitting your arm with a hammer.

Dumbbell hammer curls

Dumbbell curls are a staple move in many a body building program, but a lot of people perform them all wrong. You see, the purpose of this move is to isolate the individual muscle fibers within the muscle. For example, to target your particular bicep muscles you would do the move where the flat part of the dumbbell hits your bicep tendon. This assists in increasing your blood flow to that part of your bicep, thus increasing your muscle strength. Dumbbell hammer curls are also an excellent move to help build overall upper-arm strength since the constant movement helps to increase your proprioceptive abilities.

Supported bar reverse curls

When it comes to upper arm strength and hypertrophy, nothing beats the barbell curl. However, many people tend to shy away from the barbell curl since they find it too difficult to perform. If this is you, then support bar reverse curls are your new best friend. These are a variation of dumbbell curls where you hold the dumbbells above your head rather than at your sides. This again allows you to use your forearms to create momentum and assists in increasing your strength and stability in the upper arm.

Seated alternating curl

Seated alternating curl is a move that not only targets your biceps but also your brachialis muscles. These are the larger muscles that span from the elbow to the base of the fingers. The move itself is a static/supported curl of the dumbbells where you hold one in each hand and then move the weights to your shoulder and back down again. The seated part of the curl helps to isolate the brachialis muscles.

Standing or weighted dumbbell pull-ups

Pull-ups are a true test of upper-body strength and they are an excellent move to build overall upper-arm size. However, most people tend to shy away from them to save themselves from breaking a sweat. The solution? Stand or use a weight to perform weighted pull-ups. This extra assistance makes the move easier. You can also try adding an EZ curl bar to make the movement easier. The wide grip on a curl bar makes it easier to perform the pull-up and the EZ curl bar also makes the move easier.

Summary

EZ curl bar exercises are a great way to build upper-arm strength and size. These exercises not only target your biceps, but also your brachialis muscles and your forearm muscles. You don’t need expensive equipment to perform these exercises, in fact, you can easily do them at home or at the gym. With the wide selection of curl bars available, you can easily find one that suits your needs and provides the best results. Make sure you pick one that is durable and doesn’t easily break under pressure. If you aren’t sure where to start, don’t worry, we have you covered. The following list is comprised of some of the best curl bar exercises for building upper arm mass.