(0:00) Adjust the seat height so that when you're seated with your feet flat on the ground, your upper triceps and chest are against the padding and the corner of the pad is in your armpits when holding the E-Z curl bar.

(0:12) Hold the EZ curl bar with an underhand grip on the insides of the bar. Also make sure that you have used clips on both sides to ensure the weights don't go anywhere.

(0:25) Start the curl by tensing your biceps and bending your elbows until you bring your hands up and in line with your shoulders.

(0:33) Then slowly lower the weights back down by extending your elbows to a point where they are almost straightened but do not lock them out.

(0:43) Ensure that your wrists stay aligned with your forearms and that your triceps stay in contact with the padding at all times.

(0:52) Repeat for the desired amount of repititions, then gently rack the bar.

(0:57) Avoid having your elbows flare too far outwards and make sure that you are not leaning back when curling the weight towards yourself to assist bringing the weight up.