How to do a ez-barbell standing preacher curl

Setup:

1. EZ-Barbell Placement: Hold the EZ-curl bar with an underhand grip, hands shoulder-width apart or slightly narrower (use the angles that feel most comfortable on your wrists).
2. Barbell Starting Position: Rest the bar vertically against your thighs.
3. Posture: Stand tall with your chest up, shoulders back and down, core engaged, and glutes slightly squeezed.

The Lift:

1. Curl Upward: Keeping your upper arms stationary, curl the bar upward towards your shoulders. Your elbows should remain in front of your hips as you lift. Imagine pressing your triceps against your torso to keep them fixed.
2. Peak Contraction: Squeeze your biceps at the top of the movement, holding the contraction briefly.
3. Controlled Lowering: Slowly lower the barbell back to the starting position, resisting the urge to drop or relax at the bottom.

Tips:

• Elbow Position: Maintain a fixed elbow position throughout the movement. Your elbows should remain in front of your hips, not by your sides as in a traditional curl.
• Slow and Controlled: Avoid using momentum. Focus on the contraction of your biceps.
• Full Range of Motion: Extend your arms fully at the bottom, but avoid hyperextending your elbows.
• Back Position: Keep your back straight throughout the movement to avoid strain.
• Variation: If you don't have an EZ-curl bar, you can use a regular barbell.