- Weight plates (optional, depending on your strength level)
1. Setup:
- Choose the appropriate weight for your ability and load it onto the EZ curl bar.
- Stand in front of the barbell on a flat surface.
2. Starting Position:
- Stand with your feet shoulder-width apart for stability.
- Hold the EZ curl bar with an underhand grip (palms facing you) at shoulder width.
- Position the bar at thigh level, allowing your arms to hang straight down.
- Keep your back straight and chest up, maintaining an upright posture.
3. Movement:
- Engage your core muscles to stabilize your body.
- Begin the curl by flexing your elbows and lifting the bar toward your chest. Keep your elbows close to your body throughout the movement.
- Curl the bar up until your forearms are vertical, making sure to control the movement without swinging your body or using momentum.
4. Peak Contraction:
- At the top of the movement, hold for a brief moment to feel the contraction in your biceps.
- Ensure that the barbell does not hit your chest; maintain a slight gap to avoid injury.
5. Lowering Phase:
- Slowly lower the bar back to the starting position, fully extending your arms while maintaining control.
- Avoid locking out your elbows at the bottom to keep tension on the biceps.
6. Repetitions:
- Perform the exercise for your desired number of repetitions, typically 8-12 for muscle building.
- Rest for a short duration between sets—about 30-60 seconds.
Tips for Beginners:
- Start with lighter weights to master the form before progressing to heavier loads.
- Focus on steady, controlled movements to prevent injuries.
- If you experience discomfort in your wrists or elbows, reassess your grip and positioning.
