How to do it
- Stand holding an EZ-curl bar using a shoulder-width supinated grip (palms facing upward). Your elbows should be almost fully extended, and the bar should be resting against your thighs.
- Keeping your upper arms fixed by your sides, exhale as you curl the EZ-curl bar up toward your shoulders.
- At the top of the movement, hold for a count of two and squeeze your biceps.
- Inhale as you lower the EZ-curl bar to the starting position in a controlled manner.
Lie with your back on a bench and press two dumbbells above you with your palms facing each other. Lower the dumbbells towards your shoulders by flexing at the elbows, then contract your triceps to extend your arms and take the weights back above you.