Lie on a flat bench holding an EZ-curl bar with a close, overhand grip, arms extended straight above your chest.
Keep your upper arms stationary and perpendicular to the floor throughout the movement.
Lower the bar toward your forehead or just above it by bending only at the elbows.
Stop when your forearms are at about 90 degrees or the bar is just above your forehead.
Extend your elbows to press the bar back up to the starting position, squeezing your triceps at the top.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8-10 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 6-8 reps | Strength, high intensity/volume |