EZ Bar Exercises
14 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
EZ-Bar Skullcrusher
EZ curl bar
Triceps long head
Close-Grip EZ-Bar Press
EZ curl bar
Triceps lateral headTriceps medial head
Bodyweight Flyes
EZ curl bar
Middle chest
Close-Grip EZ Bar Curl
EZ curl bar
Biceps short head
Close-Grip EZ-Bar Curl with Band
EZ curl bar
Biceps short head
Decline EZ Bar Triceps Extension
EZ curl bar
Triceps long head
EZ-Bar Curl
EZ curl bar
Biceps short headBiceps long head
Lying Close-Grip Barbell Triceps Press To Chin
EZ curl bar
Triceps long head
Lying Triceps Press
EZ curl bar
Triceps long head
Preacher Curl
EZ curl bar
Biceps short head
Reverse Barbell Preacher Curls
EZ curl bar
Brachialis
Spider Curl
EZ curl bar
Biceps short head
EZ-Bar Reverse Curl
EZ curl bar
Brachialis
EZ-Bar Standing French Press
EZ curl bar
Triceps long head
Programs with these exercises
4-Day Bodybuilding Split
Four days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.
Intermediate · 4 times a week · Gym5-Day Body Part SplitFive sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.
Advanced · 5 times a week · GymArm Day at the Gym: Biceps & TricepsBarbell, dumbbells and cables: close-grip bench, barbell curls, skull crushers, hammer curls and pushdowns.
Intermediate · once a week · Gym