Ez Bar Biceps Curl (with Arm Blaster)

1. Hang the arm blaster around your neck and press the backs of your upper arms into its pads.
2. Hold an EZ bar with an underhand grip on the angled handles, arms fully extended.
3. Stand tall with feet hip width apart and shoulders relaxed down and back.
4. Curl the bar toward your shoulders by bending the elbows, keeping the upper arms pinned to the blaster.
5. Squeeze the biceps hard at the top without letting the elbows slide off the pads.
6. Lower the bar over two to three seconds until the arms are completely straight.
7. Repeat for 8 to 12 strict reps, resisting the urge to lean back as fatigue builds.

Common Mistakes

• Leaning back to finish reps: The blaster removes elbow swing, so the body tries to cheat from the hips instead. Keep the torso vertical or end the set.
• Lifting the elbows off the pads: Elbows sliding up and forward at the top turns the curl into a front raise. They stay glued to the blaster from start to finish.
• Skipping full extension: Stopping the negative halfway keeps the biceps short and robs the exercise of its best range. Straighten the arms completely every rep.
• Loading barbell curl weight: Strict blaster curls run noticeably lighter than free standing curls. Drop the load and let the biceps do honest work.