VIDEO DEMO:

EXERCISE INSTRUCTIONS:

• SETUP: Grab an EZ-bar and stand with your arms extended, Keep your chest up & shoulders back to maintain great posture.
• REP: Take the INSIDE-GRIP so your hands are close together on the bar. Curl the bar up and squeeze your biceps hard then lower under control. After completing your total number of reps, switch to the outside-grip and perform the same exercise.
• TIP: The inside-grip prioritizes the long head of the biceps, while the outside-grip prioritizes the short head. By fatiguing the stronger head first (the long head), we will find the outsisde-grip work to be particularly challenging, so make sure you focus on keeping your elbows tight to your sides and controlling the lowering phase as much as you can.

MUSCLES WORKED BY THIS EXERCISE:

• Arms (Biceps, Forearms)

ALTERNATIVE EXERCISES:

• Narrow-grip EZ-bar Curl (First exercise)
• Regular-grip EZ-bar Curl (Second exercise)
• Outwork Curl (This combo with a third variation added, too)
• Sweeping Curl (Cable-based replacement exercise)
• Barbell Curl (Boom Method)