How to do it
Pin your shoulder blades down and back for the duration of every set.
- 1
Stand with feet shoulder-width apart, holding an EZ-bar at waist level.
- 2
Perform 7 curls from the bottom to the midpoint of the range of motion.
- 3
Follow with 7 curls from the midpoint to the top of the range of motion.
- 4
Finish with 7 full range of motion curls.
- 5
This completes one set.
Expert tip
Control the movement and use a weight that allows you to complete all reps with proper form.
Common mistakes
- ✕Using hip drive to swing the bar upward
- ✕Flaring the elbows wide on each curl
- ✕Shortening the bottom-half reps