EZ Bar Narrow Grip Curl

Proper Positioning

1. Stand with feet about shoulder-width apart

2. Engage the core

3. Chest out, glutes out

4. Knees slightly bent but not locked

5. Hold onto the bar with a supinated grip, inside shoulder width apart

6. Lean triceps in front of the body emulating an arm blaster or arm curl harness

Proper Technique

1. Isolate the biceps as much as possible, using the forearms as support

2. Contract the biceps, slowly raising the bar

3. Raise until elbows are slightly passed 90 degrees or close to the upper chest

4. Hold at peak contraction

5. Slowly lower the barbell to starting position

6. Inhale in the downward phase of the movement and exhale in the upward phase

Essential Tips

1. Do not swing the arms, using momentum from the hips

2. Execute with a full range of motion

3. Start the concentric phase of the movement before the triceps are activated

4. Do not hyperextend the elbows

5. Keep the body erect without any twisting or rotating of the shoulders or elbows during execution

6. Do not allow the elbows to come forward to get the weight up

7. Emphasize the 'squeeze' at peak contraction