In this edition of Check Out This Exercise, we’re going to look at Seated EZ Curls. What’s that? You’ve never done these? Then you’re in for a treat – and some hard work. This is a great exercise that isolates the biceps. I will also suggest a great biceps routine and give you supplement suggestions. If you’re ready, let’s train!
What Are Seated EZ Curls?
Seated EZ Curls are curls done in a sitting position. If done correctly, they target the upper half of the curl exercise. They also isolate the biceps by taking cheating out of it.
Muscles Worked
This exercise targets the biceps brachii. Synergists are the brachialis and brachioradialis. Stabilizers include the anterior deltoid, traps and wrist flexors. (1)
How Are These Different From Regular EZ Curls?
A regular EZ curl works your biceps through the complete range of motion, bringing into play the brachialis and brachioradialis as well as the biceps brachii. (1)
On the other hand, as noted a Seated EZ Curl targets the upper half of the movement, hitting the outer head of the biceps the most. In addition, you will find it much harder to cheat (swinging the back to get the bar up) on this exercise.
Variations Of This Exercise
This exercise can be done with dumbbells, a straight bar, or bands. If you can use an EZ attachment on a low cable, you will get more tension throughout the range of motion.
Performance Tips
The primary tip is to never let the bar touch your knees. When done in one continuous motion with enough weight and under control, you will find this to be a brutal exercise. As noted, use enough weight to fail within your rep goal. If you are doing 10 reps, don’t stop at 10 if you can easily do 12-15. Add weight and don’t be afraid of a little hard work. Your tempo should be 2 seconds up, a 3 second pause just shy of lock-out, and 4 seconds down. Given the shorter range of motion, the eccentric phase will be brutal! In fact, you might have to work up to 4 seconds.
Add It To Your Routine
Here’s a sample routine you can try.
Drag Curls – 3 sets – 12, 10, 8 reps
This is an old Vince Gironda exercise from the 60s. Form is everything, so make sure you understand this exercise.
EZ Cable Curls – 3 sets – 12, 10, 8 reps
Here’s another exercise that keeps constant tension on your biceps.
Seated EZ Curls – 3 sets – 12, 10, 8 reps
Remember, don’t let the bar touch your knees. Focus on the eccentric phase.
Add Rest-Pause!
Use rest-pause on the final set of each exercise. Take your set to failure, pause, knock out as many reps as you can, pause, and do it again. This technique will dramatically increase the intensity.
Add These Supplements!
Your gains begin with protein. I suggest Hi-Tech Precision Protein because it optimizes leucine release. This in turn maximizes protein synthesis. Next up should be an innovative pre-workout such as Gorilla Mind Gorilla Mode. This is the Pre that started the citrulline wars – when everybody else gave you 3-5g, Gorilla Mode gave you 10g! Take the pumps and endurance to new heights by adding Gorilla Mode Liquid Glycerol. From there, I always advocate a post-workout shake. Try 5% Nutrition Real Carbs ( it uses real food sources only) mixed with Hi-Tech Precision Protein. Finally, creatine is always a smart choice. I suggest AllMax Nutrition Creatine Monohydrate.
In Summary
If you’ve never done Seated EZ Curls, give them a shot next time you hit biceps. Better yet, use the routine I provided and follow it with forearms. You won’t be disappointed. Don’t forget the supplement suggestions. While you’re shopping check out illpumpyouup.com and stock up on all your supplement needs!
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