Close-Grip Standing Barbell Curl
Stand up with your torso upright while holding a EZ barbell with close grip. The palm of your hands should be facing forward. The elbows should be close to the torso.
While holding the upper arms stationary, curl the bar forward while contracting the biceps. 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.
Slowly bring the bar back to starting position. Repeat the exercise according to the training plan.