- 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.
- Take a double overhand grip that's about shoulder width. Flex your elbows while keeping your elbows tucked in. Try not to let them flare out.
- Curl until your forearm presses into your bicep. Then fully extend your elbows at the bottom of each rep.
- Grab an EZ bar with an underhand grip.
- Pull your elbows straight back and let the bar drag against your upper body (or very close to it).
- Lay on an incline bench and hold an incline bench with your elbows extended.
- From this starting position, curl the bat up towards your shoulders, keeping your elbows close to your body and your core engaged.
- Slowly lower the bar back down to the starting position, and repeat for the desired number of repetitions.
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