1 - Stand upright with your feet shoulder-width apart, holding an EZ bar with an overhand (pronated) grip, hands slightly narrower than shoulder-width apart.
2 - Let the bar hang at arm's length in front of your thighs, keeping your elbows close to your sides.
3 - Brace your core and keep your upper arms stationary as you curl the bar upward by flexing at the elbows.
4 - Continue curling until the bar reaches approximately shoulder height and your forearms are fully contracted.
5 - Squeeze the forearms and brachialis at the top of the movement for a brief pause.
6 - Slowly lower the bar back to the starting position in a controlled manner, fully extending your arms.
