1. Standing – while holding an E-Z curl bar by the closer inner handle (close grip). Your palms should be facing forward and tilted slightly inwards, following the shape of the bar. This is the starting position.
2. Curl the weight forward and upward while contracting your biceps as you exhale. Your upper arm should be kept stationary; make sure that only your forearms move.
3. Continue curling forward until your biceps are fully contracted. The bar should be at shoulder level at this point. Hold this position for a second and squeeze your biceps hard.
4. Slowly bring the bar back to the starting position as you inhale.
5. Steps 1-4 for subsequent reps.