Lie on a flat bench with an EZ Curl Bar in your hands at arms length. Keep the hands about six inches apart for the best stimulation of the tri’s.

Bend at the elbows and keep the upper arm stationary, lower the bar until it is about one inch above your forehead. Lower to a three count. Push the weight back up to the top to a count of one. Repeat. Do three heavy sets of 10-15 reps with about one minute rest between sets.


If you have elbow problems and can’t perform these comfortably, you can do them with dumbbells. Hold them with the palms facing each other and perform the exercise as you would with the bar.