EZ-Bar 21

- Weight plates (optional depending on your fitness level)

Starting Position:
1. Stand upright with your feet shoulder-width apart.
2. Hold the EZ bar with both hands, using an underhand grip (palms facing you). Your hands should be about shoulder-width apart on the angled sections of the bar.
3. Let the bar hang at arm's length in front of your thighs. Keep your arms straight but not locked.
4. Engage your core and pull your shoulders back to maintain an upright posture.

Movement Instructions:
1. First 7 Reps: Bend your elbows and curl the bar up halfway, bringing it to just above your waist. Keep your elbows close to your body during this movement. Lower the bar back to the starting position.
2. Next 7 Reps: After completing the first 7, curl the bar all the way up towards your shoulders. Lower it all the way back down to the starting position.
3. Final 7 Reps: Combine both movements. Curl the bar halfway up and then immediately follow with a full curl, raising the bar to your shoulders. Lower it back to the starting position.

Tips:
- Focus on using your biceps to lift the bar, avoiding swinging or using momentum.
- Keep your back straight and avoid leaning back during the curl.
- Control the movement both up and down to maximize muscle engagement.

Repetitions:
- Typically perform a total of 21 repetitions split into three 7-rep segments. Adjust the weight to match your fitness level.