EZ Barbell Seated Curls

준비 자세

1. 01Sit tall on the end of a flat bench with feet flat and hip width apart.
2. 02Grip the EZ bar on the angled handles at about shoulder width, palms angled up.
3. 03Rest the bar across the mid thighs to start.
4. 04Pull the shoulders back and brace the trunk.

수행

1. 01Curl the bar from the thighs up toward the upper chest.
2. 02Keep the elbows close to the ribs as the bar rises.
3. 03Squeeze hard at the top of the shortened range.
4. 04Lower under control until the bar lightly touches the thighs, then go again.

체크포인트

• -Torso stays upright; the seated position should eliminate swing.
• -Elbows stay by the ribs rather than flaring or drifting back.
• -The bar touches the thighs softly, not bouncing off them.
• -Wrists stay neutral on the angled grips.

흔한 실수

• -Bouncing the bar off the thighs to start each rep.
• -Leaning back to shorten the effective range even further.
• -Treating the partial range as license to overload beyond control.
• -Rushing the lowering phase.