EZ-Bar Strict Curl

• 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.