- Optional: weight plates (if additional weight is needed)
1. Setup:
- Stand upright with your feet shoulder-width apart.
- Grip the EZ barbell with both hands using an underhand grip (palms facing upwards), with your hands placed closer together (inside the angled part of the bar). Your grip should be about shoulder-width.
- Hold the barbell just above your thighs, allowing your arms to hang straight down.
2. Body Positioning:
- Engage your core by tightening your abdominal muscles.
- Keep your back straight and shoulders back, avoiding any rounding of the back.
- Your elbows should be close to your body throughout the movement.
3. Movement:
- Slowly curl the barbell upwards by bending your elbows. Focus on using your biceps to lift the weight rather than swinging your body.
- Continue to curl the barbell until your forearms are vertical and the barbell is at shoulder level, but do not let your elbows drift forward.
- Squeeze your biceps at the top of the movement for a brief pause.
4. Lowering the Weight:
- Gradually lower the barbell back to the starting position, fully extending your arms.
- Control the movement to avoid dropping the weight suddenly, which helps to maintain tension in the muscles.
5. Repetitions:
- Perform 8-12 repetitions for 2-3 sets, depending on your fitness level.
6. Tips:
- Focus on your form rather than the weight. It's better to use lighter weights with proper technique than to lift heavier weights incorrectly.
- Breathe out while curling the barbell up and breathe in while lowering it back down.
- If you feel any discomfort in your wrists or elbows, consider adjusting your grip or using lighter weights.
