This exercise uses an EZ or curl bar to better isolate and build the arms.

Muscle group: Biceps


Stand with your feet shoulder width apart and your knees slightly bent.

Grasp the barbell with underhand (palms up) grip.

Lower the bar so it is against your thighs.

Keeping your elbows still raise the bar up to chest so that your forearms touch your biceps.


Lean up against a wall or post to keep yourself from swaying.

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