Bicep Curls - Barbell vs. EZ Curl Bar

[BBrian]

Greetings,
When it comes to bicep movements, I find that using a barbell puts a great amount of strain and pain on my wrists. For this reason I have always opted to use an EZ Curl Bar instead. My question is in regards to the training effectiveness of using a curl bar instead of a barbell. Do any of you feel that there are benefits for muscle gains by using a barbell instead of a curl, or should I not be overly concerned with the difference and stick with curl bars to avoid wrist injury?

[yeahbuddy289]

I dont know if this is "broscience" or not but I have heard barbell curls will put on more mass because it works both heads of the bicep. I think the best way to use an ez curl bar is to do 6 sets of the exercise (preacher curls, standing curls, ec.) rotating between close grip and wide grip every other set. This way both inner and outter bi's are worked.

[baseline_9]

Using an EZ curl bar takes tension off the Biceps and also the brachialis due to the partial pronation the the hand...

In turn this creates a greater peak contraction of the brachialis in this case (Standing EZ bar curls)


A straight bar forces the hand into a fully supinated position (meaning the palm is facing forwards) which increases tension in both the biceps and brachialis


I do believe that you will get more stimulation where you can create the most tension throughout the whole movement. So I believe a fully supinated grip to be best...

However if you cannot do BB curls due tot he pain try DB curls keeping the hand in the fully supinated position.... There is no doubt you will see what I mean when I say tension as soon as you try these because you can compare the difference easily by doing a rep where you keep the hand supinated and then doing a rep where you allow the palm to face into your body at the end position with a neutral had position...


Everything has its place, but one of my bread and butter rules is to create maximum and continuous tension throughout a full ROM in as many lifts as possible

[BBrian]

Using an EZ curl bar takes tension off the Biceps and also the brachialis due to the partial pronation the the hand...
In turn this creates a greater peak contraction of the brachialis in this case (Standing EZ bar curls)
A straight bar forces the hand into a fully supinated position (meaning the palm is facing forwards) which increases tension in both the biceps and brachialis
I do believe that you will get more stimulation where you can create the most tension throughout the whole movement. So I believe a fully supinated grip to be best...
However if you cannot do BB curls due tot he pain try DB curls keeping the hand in the fully supinated position.... There is no doubt you will see what I mean when I say tension as soon as you try these because you can compare the difference easily by doing a rep where you keep the hand supinated and then doing a rep where you allow the palm to face into your body at the end position with a neutral had position...
Everything has its place, but one of my bread and butter rules is to create maximum and continuous tension throughout a full ROM in as many lifts as possible

Great information, and I really appreciate the alternative suggestion. Thanks!

When I bend my arm at the elbow and squeeze the bicep, then change the position of my hand to a fully supinated position, I can feel the head of my bicep reaching further towards my forearm. Your advice makes perfect sense.

[baseline_9]

I dont know if this is "broscience" or not but I have heard barbell curls will put on more mass because it works both heads of the bicep. I think the best way to use an ez curl bar is to do 6 sets of the exercise (preacher curls, standing curls, ec.) rotating between close grip and wide grip every other set. This way both inner and outter bi's are worked.

Mostly bro science

The degree of Pronation or supination does not effect the biceps enough to cause an isolation of one or the other heads....On paper maybe but in real life it is not worth thinking about...

You cannot isolate the individual heads of the bicep

[baseline_9]

Great information, and I really appreciate the alternative suggestion. Thanks!

DB curls done in this way will allow for a more natural movement.... You can keep the tension there as in a BB curl while minimizing the strain on the wrist and some of the wrist flexors...

Let us know how you get on with these