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  • Barbell Curl

    While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
    Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
    Hold the contracted position for a second and squeeze the biceps hard.
    Slowly bring the weight back down to the starting position.

  • Barbell Drag Curl

    Grab a barbell with an underhand grip.
    Pull your elbows straight back and let the bar drag against your upper body (or very close to it).

  • Ez Bar Close Grip Curl

    Stand upright, hold EZ bar with narrow underhand grip, elbows pinned to sides.
    Curl bar upward by flexing elbows, keep shoulders still throughout movement.
    Squeeze biceps at top, pause briefly for maximum contraction.
    Lower bar slowly under control until arms fully extended.

  • Ez Bar Curl

    Stand tall, hold EZ bar with shoulder-width underhand grip.
    Curl bar upward, keeping elbows tucked and torso stable.
    Pause and squeeze biceps at the top.
    Lower slowly until arms fully extended.
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