1Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.
2Move the bench far enough away so that when you bring the handle to the top of your thighs tension is created on the cable due to the weight stack being moved up.
3Now hold the handle with both hands, palms up, using a shoulder-width grip.
4Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor.
5Lean forward and place the forearms on your thighs with the back of your wrists over your knees. This will be your starting position.
6Lower the bar as far as possible, while inhaling and keeping a tight grip.
7Now curl the bar up as high as possible while contracting the forearms. Tip: Only the wrist should move; not the forearms.
8After a second contraction at the top go back to the starting position as you inhale.
9Repeat for the recommended amount of repetitions.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
