EZ-bar Deadlift with Biceps Curl exercise animation (Hombre)

EZ-bar Deadlift with Biceps Curl

Músculo objetivo
Biceps Brachii, Gluteus Maximus, Quadriceps
Músculos sinergistas
Adductor Magnus, Brachialis, Brachioradialis, Gastrocnemius, Hamstrings, Soleus
Equipamiento
EZ Barbell
Parte del cuerpo
Hips, Thighs, Upper Arms
Tipo
Strength

The EZ-bar deadlift with biceps curl is a hybrid strength move that pairs a hip-hinge deadlift with a standing curl in one continuous rep. The deadlift drives the glutes, quadriceps, and hamstrings while the curl loads the biceps brachii, brachialis, and brachioradialis — an efficient full-body combo using a single EZ barbell.

Cómo hacer el EZ-bar Deadlift with Biceps Curl

  1. 1Set an EZ barbell on the floor and stand with your feet hip-width apart, shins close to the bar.
  2. 2Hinge at the hips and bend your knees to grip the angled handles with an underhand (supinated) grip, hands roughly shoulder-width on the bends of the bar.
  3. 3Brace your core, set your chest up, and pull the bar from the floor by driving through your heels and extending your hips and knees together until you stand fully upright.
  4. 4With the bar at thigh level and your torso tall, pin your upper arms to your sides and curl the bar up toward your shoulders, squeezing your biceps at the top.
  5. 5Lower the bar under control back down to your thighs, keeping your elbows tucked.
  6. 6Re-hinge at the hips, push your glutes back, and lower the bar along your legs to the floor with a flat back.
  7. 7Reset your brace, repeat for your target reps, then set the bar down on the floor to finish.

Consejos de técnica

  • Brace your core hard and keep a neutral spine throughout the hinge — never round your lower back when lifting the bar off the floor.
  • Treat the deadlift and curl as two distinct phases: finish standing tall before you start the curl so your hips and back aren't doing the curling work.
  • Keep your upper arms locked against your ribs during the curl so the biceps, not the shoulders or momentum, move the load.
  • Use a lighter load than a pure EZ-bar deadlift — your biceps and forearms are the limiting link, so let the curl set the weight.
  • Drive through your heels and keep the bar close to your legs on every lift and descent to protect your back and keep tension where you want it.

Errores comunes

  • Rounding the lower back during the deadlift portion, which shifts load onto the spine and risks injury.
  • Swinging the hips or leaning back to fling the bar up on the curl, which removes tension from the biceps and turns the rep into a cheat.
  • Letting the elbows drift forward or flare out during the curl, which recruits the front delts and shortens the range the biceps actually work.
  • Choosing a deadlift-sized weight that's too heavy to curl, forcing body english and stalling the rep at the biceps.
  • Dropping the bar straight down after the curl instead of re-hinging, which loses control and stresses the lower back on the way down.

Preguntas frecuentes

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

The deadlift portion targets the gluteus maximus and quadriceps with help from the hamstrings, adductor magnus, and calves (gastrocnemius and soleus). The curl portion targets the biceps brachii, assisted by the brachialis and brachioradialis.

Why use an EZ bar instead of a straight bar for this exercise?

The EZ bar's angled grips put your wrists and forearms in a more neutral, comfortable position during the curl, which reduces wrist strain and lets you focus on the biceps without sacrificing the deadlift.

Is this combo lift good for beginners?

It can be once you're comfortable with a basic hip hinge. Learn the deadlift and the curl separately first, then combine them with light weight, keeping the two phases clearly distinct.

How many sets and reps should I do?

For general strength and conditioning, 3 to 4 sets of 8 to 12 reps works well. Because the curl limits the load, keep the weight moderate and prioritize clean form over heavy plates.

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