1 - Stand upright with your feet shoulder-width apart and hold an EZ bar with a wide supinated grip (palms facing upward), hands positioned on the outer curved sections of the bar.
2 - Let the bar hang at arm's length in front of your thighs, keeping your elbows tucked close to your sides.
3 - Brace your core and keep your torso stationary throughout the movement to avoid swinging.
4 - Curl the bar upward by flexing your elbows, bringing the bar toward your upper chest in a controlled arc.
5 - Squeeze your biceps at the top of the movement and hold for a brief moment.
6 - Slowly lower the bar back to the starting position in a controlled manner, fully extending your arms.
