I heard that you have a killer biceps routine with the EZ-curl bar. Can you explain it?


I know what you’re talking about, and I can’t take credit—my trainer Neil Hill invented that one. It isn’t meant to be a solo exercise but part of a Y3K training biceps routine.

What you do is set three EZ-curl bars on the floor next to one another, in order from lighter to heavier. Starting with the lightest one, do 15 reps with a close grip. At the top, hold and squeeze for a count of two. Then put that down and move on to the next heaviest weight, and do another 15 reps. You may have to rest for a couple of seconds at a time to get to the 15 reps, but the goal is to do 15. Then you do it again with the heaviest weight.

Rest, then perform 15 reps with a wide grip and repeat the process. Do this cycle twice, so it’s really six sets narrow and six sets wide, or two sets of three progressive sets narrow and two wide. The close grip hits the outer head, and the wide grips will get the biceps screaming.


  • EZ-Bar Curl* | SETS: 6 | REPS: 15
  • Incline Dumbbell Curl ** | SETS: 1 | REPS: 30
  • Hammer Curl | SETS: 3 | REPS: 8–10

*Alternate three consecutive 15-rep sets with ascending weights using a narrow grip with three consecutive 15-rep sets with ascending weights using a wide grip.

**One set of three dropsets, each consisting of 10–12 reps.