When it comes to building the biceps what’s better,
doing curls with the “Straight Bar” or the “EZ Curl Bar” ?
Well, like most things there is no “right” or “wrong” choice…
It really depends on the individual and their unique training situation.
However, I posted up a new YouTube video showing the pro’s and con’s of each bicep curl
variation, and which one I think you should use to help build Big Bad Biceps!
Check out the video clip below, and then leave me a comment letting me know what’s your
favorite bicep curl variation!
And if you’d like to get some more bicep training tips, be sure to pick up a copy of my e-Book:
“Blast Your Biceps”
http://www.BlastYourBiceps.com
This is a complete arm specialization course that can help you add as much as 2 inches to your arms in as little as 8 weeks!
31 Comments
Mike
Hi Lee,
Thanks for this and all your other informative videos. One question..is there a reason you go about 85% or so down as opposed to full extension on the decentric?
dean
incline dumbell curls the stretch is awesum and i can curl and really focus on using the bicep only
Daniel
Hey Lee,
I definetly agree with you there. I think of the staight bar curl as the bench press for arms. I do feel that my arms respond better to stretch exercises tho like the incline dumbell curl. For triceps i love the overhead rope extentions, the stretch is unreal and the pump is crazy.
shawn
This was good info for me and my son as we are weight training to build mass and define the muscles.
Joe
Hey Lee:
I was told years ago that straight bar was for the length of the bicep and ez curl bar was for the peak.
leehayward
The barbell curl is a mid-range exercise. Going to full extension will just limit the amount of weight you can handle. But if you keep a slight bend in the elbows will make it easier to lift the weight out of the bottom and keep the bar moving.
But everyone is going to have their own unique way of doing this exercise, some may actually like stopping and letting the weight hang at a dead stop for a second in the bottom. It’s not really right or wrong, just different.
NKI
Thanks for the video, I regularly do dumbbell curls, I never do it with the bar, should I?
leehayward
I agree, it’s an awesome bicep exercise!
leehayward
There isn’t really anything you can do to make the biceps “longer” other then making them bigger in general. But working more of the outer head of the biceps can help to improve bicep peak. You can do this by using a closer hand spacing on the bar when doing your curls.
leehayward
Yes, if you’ve never done barbell curls than you’ll really feel the results by adding this to your workouts.
Claude Alexandre
Hi Lee,
i just started to workout 2 weeks ago, and i need to know what to do get strength on my arms?
steve
I love the straight bar curl and when used with an incline db curl it gives me great results. As for Claude’s question, I feel that the best exercise for getting strength in the arms (biceps) is actually the deadlift.
Ashwani
Hi Lee, This is Ashwani. I have seen your website and watching your videos for last one year. I am 6 years tall fair colour . I love body building and thats hy i joined one fitness club in Hong Kong. I am doing expercise continuselly for last 3 months byt my fat not less . today i am 82 kgs. please advise me what i do and how i can improve my body . please advise. thanks
Rick Maki
Great info Lee.. I usually only do straight bar curls maybe once a month. For me it does cause some pain, not much but I dont want to have a problem later.. I get a pretty good pump doing one hand standing dumbell curls and also on the preacher.. When I use the EZ Curl bar I’ts way more comforatable for me and no pain or stress on my wrists..
Scott
This is ironic because I was thinking about the same thing this morning. I always felt like I was doing more with a straight bar, but the comfort thing was always an issue.
One thing I would like to ask is when doing bar curls, is it best to have a full extension of the arms as opposed to not extending the arms fully? Does this matter? Also, does a wider or more narrow grip make a difference? Thanks.
Rob
Lee, I agree with your position, I definitely get a greater burn, pump and development from the straight bar. I’ll use the EZ bar every so often just to mix it up. Actually, I find I also get a better bicep workout from heavy dumbbell work than from the EZ bar.
Pesi
The action of the bicep is to flex the elbow and to supinate the forearm, as demonstrated by one of the boys who got the bicep to bunch up as he rotated his fist to make the knuckles face downwards. But, as I see it, when curling with a straight bar, the gripping hands are forced into supination, so that when actually curling, they will want to rotate the other way ie. towards pronation. Hence the value of applying a stationary (isometric) supination pressure on the bar, may not be possible. With the ez bar, however, the hands are in a more comfortable position to exert that supination pressure while curling. That should give the ez bar an advantage.
leehayward
I’d suggest that you pick up a copy of my Blast Your Biceps program at: http://www.BlastYourBiceps.com
Even though this is an “arm specialization” program, the main key that it focuses on is to build big arms, you need to get bigger and stronger all over. This is a very complete muscle building training system that will definitely help put you on the right track to getting bigger, stronger, and more muscular.
leehayward
I covered the topic of full extension in one of the comments above…
As for grip spacing, the wider you grip the more inner head of the biceps you’ll work. The closer you grip the more outer head of the biceps you’ll work. And a medium shoulder width grip will work both bicep heads equally.
Bragie
Why all the movement (rocking back and forth) would this not be cheating the muscle.
maythem
Hi Mr Lee ,
Frst of all thanks for this vedio . It seems to be that each type of these trainings must has aspecial benefit . Can you make more clear .
your student MAYTHEM
Derek
+1 for the straight barbell curls.
I follow up every back workout with 2-3 sets of straight barbell curls and either seated or standing dumbell curls.
Thanks for the video!
Ali
Hey Lee.. if straight bar bicep curls are hard on elbows when fully extended.. will straight bar pullups be hard on the elbows when fully extended?
Thomas J Ahern
I am 66yrs of age & workout almost daily.My biceps seem to be almost baseball shaped & I cannot seem to make them long. Is this genetics or can I do
something differently?Any suggestions? Thomas J Ahern (Irish)
leehayward
Underhand grip chin ups tend to be a bit hard on the elbows when fully extended. But pull ups with an overhand grip will not hurt your elbows (unless you have a pre-existing injury).
leehayward
That’s genetics, having baseball biceps actually look a heck of a lot more impressive than the long flat biceps. Arnold had baseball biceps, especially his right arm.
Sean
What is your take on the BB drag curls close to the body?
vinod
Hi Lee,
Thank 4 giving information…
I suggest 4 straight bar curl…That give me good results…
KEN
Hey LEE JUST GOT THIS,,thought you might like to see it,,,
Today’s Inspirational Quote:
“The last three or four reps is what makes the muscle grow.
This area of pain divides the champion from someone else who
is not a champion. That’s what most people lack, having the
guts to go on and just say they’ll go through the pain no
matter what happens.”
— Arnold Schwarzenegger
jorge
I´m totally councious of the benefits of using a straight bar instead of a z bar, in fact I had never develop great biceps because I cannot suppinate. This is the reason I cannot use the straight bar and because of these my biceps aren´t well developed.
Build Muscle Naturally
You know what, for me I find ez curl bars 100% more comfortable on my elbow joints than dumbbells or straights. I wonder if anybody else find this too?
I think i have been quite lucky genetically also. My muscle inserts are quite high, so I have that ‘baseball’ look that somebody else was alluding to earlier in the comments. Downside is that in the past I took my biceps for granted (as they eak nicely) and neglected to train them as hard as other muscle groups. Need that balance!