Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Biceps
Grab the EZ-bar on the inner angles so your wrists sit slightly turned in.
Stand tall with feet hip-width and elbows tucked against your ribs.
Curl the bar up to chest height by bending the elbows; the upper arms stay still.
Hold for half a second at the top while squeezing the biceps.
Lower under control until the elbows are nearly straight, then repeat.
Pushing the hips forward to help the lift.
Bending the wrists backward until they ache.
Stopping halfway down instead of letting the biceps stretch.
Pick the EZ-bar when a straight barbell bothers your wrists.
Keep the grip about shoulder-width so the load stays even across both arms.
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