Instructions
- Lie flat on a bench holding an EZ-curl bar above your chest with arms extended.
- Angle your upper arms slightly back toward your head (about 70–80 degrees rather than vertical).
- Keep your elbows tucked in shoulder-width; do not let them flare wide.
- Lower the bar under control by bending your elbows until the bar reaches the top of your forehead or bench top.
- Pause briefly to feel a deep stretch in the long head of the triceps.
- Extend your forearms back to starting position by contracting your triceps.
- Exhale as you press and maintain the slight backward arm tilt throughout.
💡 Pro Tip & Form Cue
Lowering the bar slightly behind the head rather than straight to the forehead creates continuous tension and spares elbow joints.
Common Mistakes
- Flaring elbows wide: Places excessive valgus stress on the elbow joints.
- Lowering to the nose or mouth: Lower to the crown/behind head for better tricep stretch and facial safety.
- Moving the shoulder joint back and forth: Only the elbow joint hinges.
📊 Recommended Sets & Reps
3–4 sets of 8–12 reps.