1. 1

   While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.

2. 2

   Extend your arms in front of you as you hold the barbell over your chest. The arms should be perpendicular to your torso (90-degree angle). This will be your starting position.

3. 3

   As you inhale, lower the bar in a semi-circular motion by bending at the elbows and while keeping the upper arm stationary and elbows in. Keep lowering the bar until it lightly touches your chin.

4. 4

   As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.

5. 5

   Repeat for the recommended amount of repetitions.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.