EZ Bar Concentration Curl

An isolation exercise that targets the biceps by supporting the arms while curling an EZ curl bar for intense bicep contraction.

Instructions

1. Sit on a bench with your feet flat on the floor, positioned slightly wider than shoulder-width apart.
2. Hold an EZ curl bar with both hands and rest the backs of your upper arms on the inside of your thighs.
3. Your arms should be fully extended with the bar hanging toward the floor in front of you.
4. Keeping your upper arms stationary on your thighs, curl the bar upward by flexing your biceps.
5. Bring the bar toward your shoulders while maintaining contact with your thighs.
6. Squeeze your biceps hard at the top of the movement.
7. Lower the bar back to the starting position in a controlled manner.
8. Repeat for the desired number of repetitions.

Tips

• The thigh support prevents cheating and isolates the biceps effectively.
• Keep your upper arms in firm contact with your thighs throughout.
• Use controlled movements without momentum or jerking.
• This is an excellent exercise for biceps peak and definition.
• The EZ bar reduces wrist strain compared to straight bars.