10 Best EZ Curl Bar Exercises to Build Massive Arms (2024)

Here’s how you do the preacher curl:

Step 1 - Adjust the height of the preacher bench so that it comes in contact with your armpits. Grasp the barbell with a standard palms-up grip (underhand grip) with hands at shoulder width.

Here is how you do it:

Step 1 - ​Start by standing upright—hands and feet shoulder width, elbows close in to the sides, palms facing downward (overhand grip).

The bicep has 2 heads—the long and (little understood) short head. The positioning of your hands as you do curl bar exercises influences which head is emphasized.

Varying your grip on the curl bar is crucial for balanced bicep development.

From my coaching experience, I've found that alternating grips can significantly impact muscle engagement.

Here’s the best way to incorporate this into your routine:

Step 1 - Choose a particular type of curl and with each subsequent exercise, increase the width of your hold by 2 inches, beginning with the hands close together and moving outward.

I've found the back and forth curl bar exercise to be a dynamic and engaging way to train with a partner.

One person sets a challenge, and the other matches it, creating a motivating and competitive atmosphere.

This continues until both participants reach their limit. It's an effective method to push endurance and strength in a supportive setting.

This exercise results in serious bicep pumps but is not for the faint-hearted.

Step 1 - Start by gripping your favorite curl bar just as you would do with bicep curl.

With this type of curl bar exercise, you’re executing a standard curl but with your hands in close and your elbows pinned to your sides.

Step 1 - Stand with feet at shoulder width. With elbows close in, grab the bar with both hands, underhand grip, and no more than 8 to 12 inches apart. Exhale as you raise the bar until your forearms touch your bicep. Flex your biceps for a second at the top.

Drop sets are a powerful tool to push past muscle fatigue and maximize growth, as supported by studies in the National Library of Medicine [1].

Additionally, drop sets can be particularly effective in rehabilitation programs, providing a safe way to increase muscle endurance without overloading the joints.

In my coaching career, I've used drop sets to help clients break through plateaus.

Here’s how it’s done:

Step 1 - Using 5-pound plates, load the bar with the maximum amount of weight you think you can do 6 reps with. Then perform a set of curls to failure.

The unique shape of the barbell of your gym allows you to use it for more than just standard curls. The upright row is a perfect example.

Because of the curve in the bar, you’re able to raise your arms higher than you could with a straight bar and thereby activate your traps, as shown by the Journal of Strength and Conditioning Research [2].

Here’s how you do it:

According to research by Dermato Endocrinology, as they age, the tissue under their bicep starts to sag [3].

Most people simply accept these saggy triceps. But you don’t have to.

Overhead triceps extensions are excellent for toning the area under the biceps.

In my practice, I've seen clients transform saggy triceps into well-defined muscles with this exercise.

 Here’s how they’re done:

Step 1 - Stand straight with feet shoulder distance apart. Grab the bar with a close overhand grip. Lift the bar to your chin then press it overhead.

If you’re interested in creating savage-looking biceps then you’ll want to explore 21s. “21” in this case refers to the number of reps per complete set, with each set comprised of 3 segments each requiring 7 reps.

Here’s how you do them:

Step 1 - Stand upright, hands at shoulder width, bar grasped with a standard underhand grip. Elbows should be tucked in closely to your sides.

100s get their name from the fact that you’re going to do 100 reps total over 3 segments of each set. This exercise will help build muscle endurance as well as strength.

Load up 40 percent of the weight you would normally use to do 6-8 reps. Then do the following:

Step 1 - Start by doing 50 reps with a standard underhand grip. Don’t rush it or break form. 50 reps at a nice, steady pace. Then rest for no more than 2 minutes max.