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1. 1

   Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.

2. 2

   While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.

3. 3

   Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.

4. 4

   Slowly begin to bring the bar back to starting position as your breathe in.

5. 5

   Repeat for the recommended amount of repetitions.