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#nocomplain🔥 Z-Bar Biceps Curl – 3-Step Breakdown Step 1: 0 → 50% (Bottom to Mid Range) • Elbows fixed close to the ribs • Curl the bar up from full extension to halfway • Maximum stretch → tension build-up • Emphasis: Long head of biceps • Tempo: controlled, no swing 👉 Purpose: Stretch initial force production Step 2: 50 → 100% (Mid to Top Range) • Continue curling from mid-range to full flexion • Squeeze hard at the top (1–2 sec hold) • Wrist neutral, no elbow flare • Emphasis: Peak contract
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