4×/week12 weeks
Upper / Lower 4×
Four sessions a week alternating upper and lower body, 12 weeks in two phases.
IntermediateBuild muscle75 min
BicepsBeginnerIsolation
EZ-Bar Curl
Curl with an angled bar that is easier on the wrists.
Benefits
- Wrist friendly
- Heavy, stable biceps work
How to do it
- Grip the angled part
- Elbows still
- Squeeze at the top
Common mistakes
- Half reps at the bottom
- Leaning back
Starting prescription
- sets
- 3
- reps
- 8–12
- Rest
- 75 s
- Reps in reserve
- 1
- Load step
- 2.5 kg
Safety and limitations
- Elbow · Avoid
Avoid with a severe or worse elbow limitation; use an easier alternative.
Alternatives
Similar
No equipment
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