Ez Bar Biceps Curl (With Arm Blaster) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Ez Bar
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Ez Bar Biceps Curl (With Arm Blaster) is an isolation exercise designed to maximize biceps activation while minimizing unwanted arm and shoulder movement. Using an Ez Bar and an arm blaster, this curl locks your elbows in a fixed position against your torso, preventing them from drifting forward or outward. This strict form keeps constant tension on the biceps throughout the movement and reduces assistance from other muscles. While the biceps are the primary target, the forearms also engage to stabilize the grip and control the bar. This exercise is excellent for building arm strength and definition by focusing the effort squarely on the biceps with minimal momentum or body swing.
How to Perform
Place the arm blaster around your torso so that the curved section sits just under your armpits, and adjust the straps so it fits snugly but comfortably.
Hold an Ez-Bar with a supinated grip (palms facing upward), keeping your hands about shoulder-width apart.
Stand tall with your feet aligned with your shoulders, arms hanging straight down at your sides, and palms facing forward.
Keep your elbows pressed firmly against the arm blaster, exhale, and curl the bar upward toward your shoulders, focusing on engaging your biceps while keeping your upper arms still.
Pause briefly when the bar reaches shoulder height to fully contract the biceps, then slowly lower the bar back to the starting position while maintaining tension.
Inhale as you return the bar down, fully extending your arms without letting them lock out, ensuring the biceps remain under constant tension.
Perform the desired number of repetitions, generally 10–12 per set, completing 3–4 sets depending on your training plan.
Maintain a straight back and engage your core throughout; avoid swinging the bar or using momentum, and concentrate on controlled movements and squeezing your biceps at the peak of each curl.
After finishing your set, carefully remove the arm blaster, allow your arms to recover, and prepare for your next set or follow-up exercise.
Optional tip: Focus on a slow, deliberate tempo during both the lifting and lowering phases to maximize muscle activation and reduce the risk of injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Use a weight that challenges your biceps without forcing you to swing or cheat.
Keep your elbows pressed firmly against the arm blaster to isolate the biceps fully.
Focus on slow, controlled movements, both when lifting and lowering the bar.
Squeeze your biceps at the top of the curl to enhance peak contraction.
Avoid using your shoulders or back to lift the bar; the movement should come from the biceps only.
Maintain a straight posture and engage your core to prevent lower back strain.
Ensure a full range of motion, extending arms fully without locking elbows harshly.
Rest adequately between sets to allow your biceps to recover and maintain proper form.
How Not to Perform
Do not use excessively heavy weights that force you to swing your body or cheat the movement.
Avoid letting your elbows drift forward or outward; this reduces biceps isolation and shifts work to shoulders.
Do not jerk or use momentum to lift the bar; this increases injury risk and reduces muscle engagement.
Avoid incomplete reps by not fully extending your arms at the bottom or failing to reach shoulder height at the top.
Do not arch your lower back or lean backward; this stresses the spine and wastes energy.
Avoid gripping the bar too loosely or too tightly; poor grip reduces control and can strain the forearms.
Do not rush through the movement; fast reps minimize tension on the biceps and reduce effectiveness.
Avoid letting your core relax; an unstable torso can compromise form and lead to injury.
Do not allow your shoulders to rise or shrug during the curl; this transfers effort away from the biceps.
Avoid neglecting rest between sets; insufficient recovery decreases focus and increases fatigue.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
