Setup
Stand with feet shoulder-width apart, holding an EZ bar with an underhand grip at the angled portions. Let your arms hang fully extended with elbows close to your sides.
How to do it
- Curl the bar upward by bending at the elbows while keeping your upper arms stationary
- Squeeze your biceps hard at the top of the movement when the bar reaches shoulder height
- Lower the bar slowly and with control until your arms are fully extended
- Keep your elbows pinned to your sides throughout the entire movement
- Avoid swaying or using momentum from your hips or back
Watch out for
- ✗Swinging the torso backward to lift heavier weight instead of isolating the biceps
- ✗Letting the elbows drift forward or flare outward during the curl
- ✗Rushing the lowering phase instead of controlling the descent for full muscle engagement