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30 EZ BAR EXERCISES TO USE IN YOUR HOME WORKOUTS


If all you have is an EZ Curl Bar at home and you want to crush your workouts, we have you covered! Below are 30 different exercises you can add into your home workouts using only an EZ Bar.


When adding these exercises into your workouts your can adjust different training variables such as tempo, sets, reps and intensity to get the most out of these 30 EZ bar exercises.


It's best to have a few pairs of plates from light to heavy to perform all of these exercises correctly and to get optimal results out of your workouts.



Video of all of the 30 EZ Bar Exercises below. Subscribe on Youtube for New Workout Videos!




(*Exercises are in order from the Video above)


1. SINGLE ARM PREACHER CURL


Great unilateral exercise to isolate the biceps. Unlike standing curls, this variation is much harder to cheat with your upper body, putting the biceps under a whole lot of tension. This exercise doesn't require a lot of weight. Focus on a slow strict movement, slow down the eccentric portion of the lift to get the most bang for your buck.


Ez bar exercise - Single arm preacher curl



2. PENDULUM LUNGE


Killer leg exercise you can do that doesn't require too much space, as you will just be lunging forward and backwards in a pendulum movement. This exercise will target your quads and also work your hamstrings, glutes, calves and abs. Practice this movement without the EZ bar first and when you're comfortable move to a light weight and gradually build from there.


Pendulum lunge with EZ curl bar



3. GLUTE BRIDGE FLOOR PRESS


Being in a glute bridge position will put you in an angle that targets your lower chest. This exercise will also work your triceps, core and glutes at the same time. Before using your EZ curl bar, practice getting the glute bridge movement down.


Glute bridge floor press with an EZ curl bar



4. JUMP SQUATS


If you play sports that require you to jump or sprint then this exercise is for you and can help you get a competitive advantage over your opponents. Jump squats will help with your explosive power and speed. It is a great stand alone bodyweight exercise but if you want to ramp things up a bit add an EZ bar into the mix. There is definitely no need for heavy weights for this exercise, even just adding the curl bar with no weights on it will add some extra resistance.


EZ bar jump squats



5. UPRIGHT ROW + LATERAL RAISE


Nice little combo for the shoulders. The Upright Row will target your front, middle delts, traps and rhomboids, while the lateral raises will smash your middle deltoid muscle even more. Lateral raises will help to give you wider shoulders, giving you the appearance of having a narrower waist.


Upright row with EZ Bar

Lateral raise with EZ bar



6. CURLS - WIDE TO CLOSE GRIP


Great bicep curl variation that will target both the long and the short head of the biceps. During the wide grip you target the long head, as you move your grip closer on the EZ bar you target more of the short head of the biceps.



EZ bar standing curl



7. CALF RAISES - 2 SEC HOLD


This exercise will take a little to get used to. Once you find the right placement for the EZ Bar it will be much easier to balance. Try to contract your calves for at least 2 seconds at the top of the movement, if you can hold for longer go for it! More time under tension the better.


Calf raises with EZ bar



8. PULLOVERS


If you want to target your chest and lats the pullover is a solid choice. The advantages of using an EZ curl bar for this exercise would be your control over grip placement, you can adjust from wide to a closer grip to target your chest and lats slightly differently.


Pullovers with EZ bar



9. KNEELING OVERHEAD TRICEP EXTENSION


Big arms = BIG TRICEPS. Triceps make up the majority of your arms. Not only that, strengthening your triceps will help with tons of your other lifts, especially pushing movements like bench press, shoulder press etc... Doing this exercise in a kneeling can take some pressure off your lower back.


Kneeling overhead tricep extension with EZ curl bar



10. REVERSE LUNGES


Solid choice to add to your leg day. Reverse lunges will target your hamstrings, quads, glutes and calves. A wider lunge will hit your glutes/hamstrings more while a shorter lunge will focus more on your quads.


Reverse lunges with EZ bar



11. SINGLE ARM CHEST FLY


Smash your chest with this unilateral exercise. Grip the EZ bar in the middle to balance it as you lift. No need to load the weight on this one, even with a lighter weight your chest will get PUMPED.


EZ bar chest exercise - Single arm chest fly



12. GOOD MORNING


Great choice to target your hamstrings. This exercise will also work your glutes, lower back and abs. Overall great way to strengthen all the muscles in your posterior chain. I found it quite comfortable using the EZ bar for this exercise, you just have to find the right placement for the bar.


Good morning exercise with EZ bar



13. KNEELING OVERHEAD PRESS


Build those boulder shoulders with this EZ bar exercise. By kneeling down you can't cheat the movement with your legs, placing more tension on your shoulders and making it a stricter shoulder press.


Kneeling overhead press with EZ bar



14. ALTERNATING FORWARD LUNGE


Another solid choice to add to your leg day workout as these will target your quads, hamstrings, glutes and calves.


Alternating forward lunge with EZ bar



15. FLOOR PRESS


Great choice for a horizontal pressing movement. This EZ bar variation requires no bench, all you have to do is lay on the floor and press the bar up focusing on your chest. A slight contraction of the pecs at the top of the movement is also great for developing your mind-muscle connection with your pecs.


Floor press using an EZ bar



16. SUPINATED ROW


Rows are the king of back muscle development. This supinated variation using the EZ bar will target your biceps more than a pronated grip but it will also hit your lats. If you want to hit your back harder than simply turn your hands around into a pronated grip.


Supinated row with EZ bar



17. SPLIT SQUATS


Killer unilateral leg exercise. Split squats using the EZ bar will hit your glutes, quads and hams. Foot placement will have a direct affect on which muscles are being targeted, having a wide stance will place greater tension on your glutes and hamstrings, while having a shorter stance will place more emphasis on your quads.


split squat using an EZ curl bar



18. REAR DELT ROW


Grabbing the EZ bar as wide as you can will help target your rear delts. For best results, squeeze for a second at the top of the movement.