EZ Bar Deadlift with Biceps Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

EZ Bar Deadlift with Biceps Curl

Step by step instructions, muscle activation and variants for the EZ Bar Deadlift with Biceps Curl.

MediumBicepsGlutes

About this exercise

The EZ Bar Deadlift with Biceps Curl is a compound combo movement that combines a Romanian-style deadlift with a standing biceps curl, working the posterior chain, back, and arms in one fluid sequence. The angled grip of the EZ bar reduces wrist strain during the curl phase.

How to Perform

  • Stand with feet hip-width apart, holding an EZ bar in front of your thighs with an underhand grip
  • Hinge at the hips, pushing them back as you lower the bar along your legs in a deadlift pattern
  • Drive through your heels and extend your hips to return to the standing position
  • Without using momentum, curl the EZ bar up toward your chest by flexing the elbows
  • Squeeze the biceps at the top of the curl, then lower the bar back to the starting position
  • Maintain a flat back throughout the deadlift phase and a stable upper arm during the curl

Muscle Activation

Primary
BicepsGlutesQuadriceps
Secondary
HamstringsCalvesOuter forearmInner thighs

Common Mistakes

Common mistakes content is coming soon.

About the EZ Bar Deadlift with Biceps Curl

The EZ Bar Deadlift with Biceps Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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