Shoulder Training Part 3 Curl Bar

The answer is, you can have a great shoulder workout using the EZ curl bar. With the following exercises, you can build strength, mass, muscle tone, or all of the above. This workout consists of four movements, two for the biceps and two for the triceps.

If your gym has boxes available use these to elevate the bench to the appropriate height. Otherwise use 45 pound plates to lift the bench off the ground. Position the bar directly underneath the middle of the bench adding the desired amount of weight to each side. Lie face down on the bench and firmly grip the bar about shoulder width apart. Concentrate on lifting the weight upwards until touching the bottom of the bench.

The support of the bench means you can target your lats and traps here with a decent amount of weight. Your triceps are moving the load almost entirely on their own in this movement, meaning they’ll feel a real burn. We provide resources about fitness, workouts, and supplements to help you reach your fitness goals. Total Shape does not provide medical advice, diagnosis, or treatment.

This is another useful strength movement to practice and really helps activate the biceps. Push the dumbbells up with force and return them back down in a controlled movement. The push press is another way of saying overhead press, so the process is the same. Set an adjustable bench to an 1350 sat inclined angle of roughly 45 degrees. Lay on it chest-first, so that your feet just touch the ground and your upper torso is above the top of the bench. Stand with your feet in line with your hips before you hinge at the waist to take hold of the bar, with a slight bend in your knees.

Choose your weight and reps according to your ability to maintain your posture and correct technique. You can start by performing 2–3 sets of 8–12 repetitions. Olympic EZ curl bar more comfortable to use and reduce wrist pains. The slight inversions relieve the pressure from your wrists and give you a stronger grip.

As you pull the bar upward, allow your elbows to flare out above shoulder height. Do not sway back and forth at the hip to lift a heavier weight or hunch your shoulders, both of which will take the focus off of your biceps and potentially cause injury. Place the E-Z bar across your upper chest and shoulders and hold it with your preferred grip. Contract your biceps and curl at your elbow to bring the bar up in line iwth your chest.

Make sure to master the bent over row before doing this exercise. This moment is a little more advanced, but well worth it if you can force yourself to not cheat on rows. When doing this exercise, you want to make sure that your elbows remain inwards, and that the bar is lowered to your forehead with control.

B) Pause for a moment and slowly return to the starting position. B) Slowly return the barbell to the starting position. B) Pause for a moment and then slowly return to the starting position. A) Keeping your arms straight, contract your front delts to raise the barbell up until it is roughly parallel with the floor. Like many exercises, the barbell curl is simple and effective when executed correctly. When executed correctly being the most important words.

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