SETUP: This awesome biceps move combines FOUR exercises in one, and is designed to completely smoke your guns. To set up correclty, take an underhand-grip of an EZ-bar. I like to use the outside grip position, but you can use the inside position if it feels more comfortable. Keep your chest up & shoulders back to maintain good posture.
STEP 1: Slight lean forward, and curl the bar towards your armpits by pulling your elbows back behind the body. You’ll recognize this as a Drag Curl.
STEP 2: Now stand up straight and drive your elbows forward so that the bar sits in front of your shoulders.
STEP 3: Pause for a moment in this position and squeeze your elbows toward eachother. This will create an insane biceps burn.
STEP 4: Finish the rep by control the negative (lowering) phase of the rep.
TIP: I recommend going light on this exercise and focusing on really “feeling it”. You see, certain exercises place the biceps in their lengthened (weakest) state, and others place the biceps in their shortened (strongest) state… but this exercise does both; and also throws a static hold into the mix!