So using that same imaginary group of 100 people from a minute ago, I DO think you’ll see that more of the group who did straight bar curls would end up developing some form of wrist, forearm and/or elbow injury at some point than the group who did all of their curls with an EZ curl bar. Meaning, is the difference in safety and injury prevention more significant than the difference in biceps activation? In fact, I truly doubt you’d see any meaningful difference whatsoever. If we then monitored everything over some long period of time (years) and compared their results afterwards, I really don’t think you’d see much in the way of a noticeable difference in terms of biceps growth and overall size. So let’s say we magically created 100 people who are the same height, weight and age with the same genetics and body type, and put them on the same intelligently designed diet and workout program with the sole difference being that 50 of them only did biceps curls with a straight bar, and the other 50 only did biceps curls with an EZ curl bar. Meaning, is the difference in biceps activation more significant than the difference in safety and injury prevention? So basically, one exercise might hit your biceps slightly more but increase your risk of injury, and the other might hit your biceps slightly less but decrease your risk of injury.Īnd that brings us to the next question that needs answering… Which Difference Is More Significant? That slight angle of the EZ curl bar will put your wrists, forearms and elbows in a more comfortable, natural and safe position, thus reducing the risk of common injuries that many people develop over time from curling with a straight bar (most commonly medial epicondylitis aka golfer’s elbow aka pain at the inner part of your elbow aka a super annoying injury I’ve personally dealt with in the past aka a nice way for me to overuse ‘aka’).With the EZ curl bar, you’re in more of a semi-supinated position between supinated (palms up) and neutral (palms facing each other) which likely brings the brachioradialis into the movement a tiny bit more (and thus the biceps a tiny bit less).Doing barbell curls with a straight bar will likely provide better biceps activation to some extent since you’re curling in full supination (palms facing up).The person who asked this question kinda has it right: Now let’s answer the question… EZ Curl Bar vs Straight Barbell: PROS And CONS For the 12 people who have never seen one before, this is an EZ curl bar. We’re all clear on that? Potential misunderstandings prevented? Cool. For this reason, I highly recommend that everyone trying to build muscle (with the possible exception of beginners) put a smaller, secondary focus on direct arm isolation work like triceps extensions and biceps curls. However, as I also mentioned in that same triceps guide, compounds alone will not produce the best results possible in terms of building muscular arms. Which do you recommend and why?ĪNSWER: Just to make sure we’re all on the same page, let me start this answer off with what I like to call a quick “misunderstanding-preventer.”Īs I mentioned in my triceps guide a couple of weeks ago, the majority of your biceps/triceps growth will come as a result of getting stronger at compound exercises like various chest presses, shoulder presses, rows and pull-ups/lat pull-downs, which is why this type of stuff should always get your primary focus. Maintain a balance.QUESTION: Do you think it’s better to do biceps curls using the EZ curl bar or the regular straight bar? I’ve heard people say the straight bar hits your biceps a lot better but the EZ curl bar is safer for your wrists and elbows. Curling is all about modest weights: do not lift too heavy, but do not lift too light either.Place your hands on the bar close to each other if you want to increase resistance.Keeping the elbows static is the key here this will allow for a harder bicep challenge.Next, lower the bar under control but keep bending your elbow so your elbows keep feeling the pressure.
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