With your hands shoulder-width apart, grip a barbell with an underhand grip.
Stand straight up with your shoulders squared and with your feet shoulder-width
apart. Let the bar hang down at arm's length in front of you, with your arms,
shoulders and hands in a straight line. WITHOUT leaning back or swinging the
weight, curl the bar up toward your chest in an arc. Keep your elbows in the
same place and close to your sides. Bring the weight up as high as you can and
squeeze the biceps at the top. Lower the weight slowly, resisting all the way
down until your arms are nearly straight.
Alternate Dumbbell Curl
Perform this exercise like the Dumbbell Bicep Curl except you alternate each
hand, curling one dumbbell at a time.
Place two flat benches parallel to each other, about three to four feet apart. Sit on
one bench facing the other, with your hands grasping the side of the bench.