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EXERCISE GUIDE:
1. Grab an EZ-Bar and lay down on a flat bench.
2. Grab the bar with your hands in a pronated grip shoulder width apart.
3. Press the weight up so that your elbows are extended, and your upper
arm is perpendicular to the ground. This will be your starting position.
4. Lower your forearm while keeping your elbows in a fixed position.
5. Stop when the bar touches your forehead.
6. Extend your elbow until the bar returns to the starting position.
7. Repeat for the desired amount of reps.

EXERCISE GUIDE (LONG HEAD FOCUS-EZ BAR CURL):

1. Grab an EZ-Bar and lay down on a flat bench.
2. Grab the bar with your hands in a pronated grip shoulder width apart.
3. Press the weight up so that your elbows are extended, and your upper
arm is perpendicular to
the ground. Rotate your arm back so your arms are slightly angled
towards your head (about 70cdegrees). This will be your starting
position.
4. Lower your forearm while keeping your elbows in a fixed position.
5. Stop when the bar goes right above your head. This allows more tension
on the long head.
6. Extend your elbow until the bar returns to the starting position.
7. Repeat for the desired amount of reps.

V. YOUR WEAPON'S VAULT