Standing Close-Grip EZ-Bar Curl Using Resistance Bands Added

Differentiation: Mechanics

This variation of an EZ-bar Curl is unique. Here is how: you attach a resistance band to the bar. As you curl the bar upward and stretch the band thinner and longer, | the amount of resistance your biceps feel increases. This increased resistance adds to the overall strength of your biceps. You also perform this exercise using a close grip. Using this hand position targets and develops the short head of your biceps. Finally, this is a standing exercise. Standing requires you to engage your core to maintain balance. Engaging your core eventually adds to the overall strength of your core.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Obtain an elastic exercise band (the kind without handles).

3) Obtain a EZ Curl Bar.

4) Loop the exercise band around each end of the EZ bar.

5) Place your feet in the center of the exercise band. Make sure the band is equal on both your left and right side.

6) Spread your feet shoulder-width apart on the band.

7) Grasp the Bar with your palms up - with your hands narrowly apart.

8) Stand upright while holding the bar.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you curl the bar toward your upper chest.

3) ...until the bar reaches your upper chest.

4) This is the ending position.

5) Flex your biceps and hold the bar against your upper chest for a count of one second.

6) Then, inhale as you lower the bar to your thighs.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms stationary and focus on only moving your forearms.

Keep your elbows close to the sides of your body.

Avoid swinging your body in an attempt to assist with lifting the dumbbell. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Gear Advice

When performing this exercise, you will need resistance bands and it is important to add barbell collars to the bar - we have listed links below to Lockjaw brand Olympic Barbell Collars and to the SKLZ brand Power Strapz - a Portable Weight Suspension Training System - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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