- 保持上臂静止，呼气时收缩二头肌并将负重向前弯举。
- 继续动作，直到二头肌完全收缩，杠铃到达肩部高度。
- 在收缩位保持一秒，尽力夹紧二头肌。
- 慢慢将重量放回起始位置。
- 用反手（掌心朝上）握住杠铃。
- 将肘部向后拉直，让横杆贴着上半身滑动（或尽量靠近）。
- 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.
- 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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