Seated EZ-Bar Curl

Body region

• Arms

Muscles

Main

• Biceps
• Brachialis

Helps

• Brachioradialis

Holds

• Rectus Abdominis
• Flexor Carpi Radialis

Equipment

• EZ Bar or Barbell
• Flat Bench

Technique

1. Sit at the end of a bench with feet flat and the bar resting across your thighs, underhand grip on the angled handles.
2. Sit tall with the elbows slightly in front of the hips.
3. Curl the bar up toward the chest without leaning back.
4. Lower until the bar lightly touches the thighs, then start the next rep.

Cues

• The thighs set the bottom of the range: do not bounce off them.
• Keep the chest up and the shoulders down.

Common mistakes

• Rocking the torso back to lift a heavy bar.
• Resting the bar on the legs between reps and losing tension.

Alternatives

• Barbell Curl
• Preacher Curl