How to Build Muscle With a Curved Bicep Curl Bar

The E-Z curl bar, or bicep curl bar, can be used for a number of exercises and can help build muscle in your biceps, forearms, shoulders and triceps. Several types of E-Z curl bars are available, and you can purchase them with weights or without to customize workouts. E-Z curl bars can be used by themselves in the comfort of your own home or as part of a complete gym exercise regimen.

Things You'll Need

  • E-Z curl bar
Show More

Instructions

    • 1

      Purchase an E-Z curl bar or get a gym membership. The bars can be found at most sporting stores such as Sport Chalet and Big 5 Sporting Goods. All major fitness gyms such as Gold's, Bally's and 24 Hour Fitness will offer an E-Z curl bar.

    • 2

      When using the E-Z curl bar, make sure you are lifting a comfortable weight. Depending on your workout, you will be able to do a full range of motion while curling the bar.

    • 3

      Grab the E-Z curl bar with a wide grip. When you grab the bar from the widest grip point while doing bicep curls, you will be putting more emphasis on building your inner bicep muscle. Stand straight up and curl the E-Z bar with controlled movement. At this point, uncurl your arms to the start position, using the same controlled method.

    • 4

      Grab the E-Z curl bar with a close grip. When you grab the bar from the closest grip in the "S" shape, you will be putting more emphasis on the outside of your bicep muscle. As in step three, stand straight up with the bar and, with a controlled motion, curl the E-Z bar. When you are at the peak of the curl, return the bar to the start position.

    • 5

      Do repetitions and sets. Each curl is considered a "rep"; do at least eights reps to complete a set. To build muscle with the E-Z curl bar, do at least three sets of each exercise with a rest of 30 to 60 seconds in between them.