EZ-Bar Biceps Curl

Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso.

While keeping your upper arms stationary curl the weights forward while contracting the biceps. Focus on moving your forearms only. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.

Slowly lower the bar back to the starting position and repeat the exercise according to the training plan.