Step 1: Hold onto an EZ-curl bar using underhand grip such that your hands point inwards (slightly towards each other). Rest the upper arms on a sloping preacher bench. Hold the bar at an arm's length and try to slightly curl your arms outside such that the bicep peak points upwards. This will greatly help in building that "boulder bicep peak".
Step 2: Keeping your back straight at all times, lift the bar as high as possible by keeping your upper arms stationary at the bench.
Step 3: Keep the bar steady at the highest position for 2 seconds then slowly let it back to starting position. Repeat.
Step 2: Keeping your back straight at all times, lift the bar as high as possible by keeping your upper arms stationary at the bench.
Avoid this mistake: Make sure to keep your back straight at all times. It has been observed that during this exercise many individuals swing or bend their back unintentionally. Not only does that decrease the effectiveness of the workout, but also hinders in optimum muscle growth and also causes lower back pain in the longer run.
Step 3: Keep the bar steady at the highest position for 2 seconds then slowly let it back to starting position. Repeat.
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