1 - Stand upright with your feet shoulder-width apart, holding an EZ bar with a close, supinated grip (hands positioned on the inner curved grips, palms facing upward).
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.
4 - Curl the bar upward in a controlled arc by flexing at the elbows, bringing the bar toward your upper chest and shoulders.
5 - Squeeze your biceps hard at the top of the movement, holding for a brief moment.
6 - Slowly lower the bar back to the starting position in a controlled manner, fully extending your arms.
