4 × 15-20reps - 2010 - 60sec rest

• Sit tall on the bench with feet on the platform and knees slightly bent.
• Grip the handle with both hands, arms extended, and brace your core.
• Pull the handle toward your torso, driving elbows straight back.
• Squeeze shoulder blades together at the end of the movement.
• Extend arms slowly to return without leaning forward.

4 × 15-20reps - 2010 - 60sec rest

• Sit tall with thighs secured under the pads and core braced.
• Grip the bar wider than shoulder-width with palms facing forward.
• Pull the bar down smoothly to the top of your chest, elbows driving wide.
• Keep chest lifted and avoid leaning back or shrugging shoulders.
• Control the bar back up until arms are straight without locking out.

4 × 15-20reps - 2010 - 60sec rest

• Sit tall with thighs secured under pads, chest lifted.
• Grip the narrow (V-bar) handle with palms facing each other.
• Start with arms extended overhead and shoulder blades elevated.
• Pull the handle down to upper chest, leading with elbows and squeezing lats.
• Control the return to full extension without locking elbows.
• Keep core braced and avoid leaning back excessively.

4 × 15-20reps - 2010 - 60sec rest

Grip: Hold the EZ bar on the outer angled grips, palms facing up, elbows close to your sides.

Lower-half reps (7): Curl the bar from arms fully extended to halfway up (elbows at 90°). Control each rep.

Upper-half reps (7): From halfway up, curl to the top and lower only halfway. Keep constant tension.

Full-range reps (7): Perform full curls from bottom to top through the entire range of motion.

Tempo: 2-1-2 – two seconds up, one second squeeze at the top, two seconds down.

Coaching tip: Keep shoulders still and wrists neutral—let the biceps do the work.