SETUP: Set your bench to a 45 degree angle and lean into it, your legs should be out straight behind you. Keep your chest up & shoulders back (don’t slump into the bench like a lazy f**k), and let the barbell hang down in a neutral-grip position. An underhand-grip on an EZ-bar using the bars narrow-grip placement will give you maximum bang for your buck on this exercise.
REP: Try to keep your elbows tight into the bench as you curl the bar up towards your shoulders. Squeeze your biceps HARD both on the way up and on the way down – there’s a ton of extra gains to be reaped from this exercise if you control the negative phase of each rep!
TIP: Our arms are positioned in front of the body on this exercise, which places our biceps in a shortened state. That makes this a great exercise choice when your biceps are already beginning to tire and you really want to zap them.