Q: Is there any advantage to using the EZ curl bar?
A: The short answer is no. The longer answer is still no, but if you’ve got wrist problems it will probably make for a more comfortable workout. The EZ curl bar is a shortened bar with ‘z’ shaped angles where you hold it. It allows the palms to be angled in slightly so that they face each other. Many trainers report that this significantly reduces the stress on the wrists that they experience when performing curls with a straight bar. The EZ curl bar also allows for more synergistic involvement of the forearms. In terms of pure bicep work, however, it is no match for the straight bar.
A recent study out of Oklahoma State University used an EMG device to measure the bicep activity generated by sets of 8 curls using the two bars. The study involved a dozen experienced trainers with curl performance being strictly monitored. In each case, the straight bar curl produced more direct stimulation of the bicep. The EZ Curl sets did, however, give more stimulation to the forearms. Researchers account for this difference in the palm positioning. It appears that a palm position parallel to the floor is ideal for bicep stimulation. In the interests of fairness it should be pointed out that another study, this time conducted by Bloomberg University, showed no difference in the recruitment of the four elbow flexors (biceps brachii, brachialis, brachioradialis, and pronator teres) between the two exercises. Thus researchers there concluded that there was no difference between the training effects of the two exercises. So, here we have two studies that give opposite findings on the same matter. What can you do? Simple – test it for yourself. Perform four sets of straight bar curls with a 10,8,6,6 rep scheme on day one, rest for 3 days and then do the same thing with the EZ curl bar on day four. Pay careful attention to the feeling in the middle of your biceps the next day. My guess is that your biceps will be more fired up after the day one workout. But, if you find otherwise, then stick with the EZ curl. After all, it’s all about finding what works for your unique body, right?
