EZ-Bar Deadlift with Bicep Curl
Compound exercise! Deadlift for strength then bicep curl for definition. Maximize your workout time!
The EZ-Bar Deadlift with Bicep Curl is a compound exercise that mainly works the biceps and quads, with help from the lower back and glutes & hips. You'll need: ez curl bar or weight plates.
Required Equipment
EZ-Bar Deadlift with Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii); Quads (quadriceps femoris)
Secondary
Spinal Erectors (erector spinae); Glutes (gluteus maximus)
EZ-Bar Deadlift with Bicep Curl Variations and Alternatives
How to do the EZ-Bar Deadlift with Bicep Curl
Stand with your feet shoulder-width apart and knees slightly bent.
Place an EZ curl bar in front of you on the ground and load it with the appropriate weight.
Bend at your hips and knees to grasp the EZ bar with an underhand grip, hands shoulder-width apart.
Keeping your back straight and core engaged, lift the bar by extending your hips and knees to a standing position. This is the deadlift portion.
Once standing upright with the barbell hanging in front of you, perform a biceps curl by bending your elbows and lifting the bar towards your chest. Keep your elbows close to your body and your upper arms stationary.
Lower the bar back down to the starting position of the curl while maintaining control.
Carefully bend your hips and knees to lower the bar back to the ground. This completes one repetition.
Repeat the full movement for the desired number of repetitions and sets.
Tips:
Keep your back flat and head in a neutral position during both the deadlift and the biceps curl portion of the exercise.
Use a weight that allows you to perform the exercise with proper form while maintaining control of the bar throughout the entire movement.
Do not use momentum to lift the weight; the motion should be controlled and deliberate.
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EZ-Bar Deadlift with Bicep Curl FAQs
What muscles does the EZ-Bar Deadlift with Bicep Curl work?
The EZ-Bar Deadlift with Bicep Curl mainly works the biceps and quads, with help from the lower back and glutes & hips. The main muscles are the biceps brachii and quadriceps femoris.
What equipment do you need for the EZ-Bar Deadlift with Bicep Curl?
Ez curl bar or weight plates.
Is the EZ-Bar Deadlift with Bicep Curl a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the EZ-Bar Deadlift with Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some EZ-Bar Deadlift with Bicep Curl variations and alternatives?
Similar exercises include the Bar Bicep Curl, Barbell Drag Curl, Bodyweight Romanian Deadlift with Bicep & Kickback Curl and Dumbbell Jefferson Curl.
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