Instructions
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- Grab an EZ-curl bar, barbell, or dumbbells with an overhand grip. Stand with your feet hip-width apart and a slight bend in your knees. Your hands should be slightly wider than your hips. Your posture should be tall with your shoulders over your hips. Maintain a neutral head and neck position. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
- Evenly distribute your weight and grip the floor with your feet to create a stable position. Your arms should be long with a slight bend in your elbows. Maintain a neutral wrist position and a comfortable grip.
- Rotate your shoulders outward to engage your lats and upper back. Pre-tension your shoulders and hips while engaging your core. All repetitions should begin from this starting position.
- While keeping your upper arms still, squeeze your biceps and begin to bend your elbows. Bend your elbows until your lower arms contact your upper arms. The EZ-curl bar should finish close to your shoulders without contacting your shoulders. Squeeze your biceps and pause at the top of the movement.
- While keeping your upper arms still, slowly straighten your elbows to return to the starting position. Come to a complete stop at the bottom before beginning another repetition.