The dead-hang biceps curl is an isolation exercise for the biceps and forearms. The forward hanging position maximizes the isolation of the biceps by removing assistance from the back and shoulders.
Stand in front of a preacher curl bench with your legs shoulder-width apart. Push your chest down into the top of the bench, allowing the arms to hang freely against the 90-degree portion of the bench. Using a narrow grip, grab the EZ-Bar.
Curl the bar up towards face. Pause, then slowly lower back to the starting position.
Make sure to squeeze the biceps at the top of the lift.
Be sure to lower the weight all the way until your arms are fully extended.
Keep your back flat throughout the movement. Do not initiate the movement by arching the back.