1 - Stand upright with your feet shoulder-width apart, holding an EZ bar with an underhand (supinated) grip at hip level.
2 - Keep your chest tall, shoulders back, and elbows close to your sides throughout the movement.
3 - Begin the curl by pulling your elbows back and dragging the EZ bar up along the front of your body, keeping it in contact with your torso as much as possible.
4 - Continue dragging the bar upward until your elbows are fully flexed and the bar reaches approximately chest or upper-ab height.
5 - Squeeze your biceps hard at the top of the movement, ensuring your elbows are positioned slightly behind your torso.
6 - Slowly lower the bar back down along your body in a controlled manner, reversing the dragging motion to return to the starting position.
7 - Repeat for the desired number of repetitions, maintaining strict form and avoiding any swinging of the torso.
