EZ-Bar Deadlift With Biceps Curl

Muscles worked

Setup

1. Place the EZ-bar on the floor and stand with your feet hip-width apart, shins close to the bar.
2. Hinge at your hips and bend your knees to grip the bar using an underhand (supinated) grip on the outer curves.
3. Flatten your back, lift your chest, and engage your core to create a neutral spine from head to tailbone.

How to do it

1. Exhale and drive through your heels to stand upright, extending your hips and knees simultaneously while keeping the bar close to your body.
2. Once standing fully upright, squeeze your glutes and curl the bar toward your shoulders, keeping your elbows tucked firmly against your ribs.
3. Inhale as you lower the bar back to your thighs with control, then hinge at the hips to return the bar to the floor.
4. Maintain a steady tempo, ensuring the deadlift and curl are two distinct, controlled movements.

Form checklist

• Keep your back flat and avoid rounding the spine during the deadlift phase.
• Ensure your elbows do not drift forward or flare out during the bicep curl.
• Keep the weight distributed through your heels and midfoot, not your toes.
• Maintain a braced core throughout the entire range of motion to protect the lower back.

Pro tips

• Avoid using momentum from the deadlift to 'swing' the bar into the curl; pause for a split second at the top of the deadlift to isolate the biceps.
• Squeeze the bar as hard as possible to increase neural drive and maximize forearm and bicep recruitment.

Make it harder

• Slow down the eccentric (lowering) phase of both the curl and the deadlift to 3-4 seconds to increase time under tension.
• Add a 2-second isometric hold at the peak of the curl to maximize muscle fiber recruitment.

Frequently asked

What muscles does the ez-bar deadlift with biceps curl work?

The ez-bar deadlift with biceps curl primarily targets the biceps, erector spinae, glutes, hamstrings, and quadriceps, and also works the abs, adductors, deltoids, forearms, and trapezius as secondary muscles.

What equipment do you need for the ez-bar deadlift with biceps curl?

The ez-bar deadlift with biceps curl uses ez barbell and weight plate.

Is the ez-bar deadlift with biceps curl good for beginners?

The ez-bar deadlift with biceps curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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