• Grasp the barbell with an underhand grip, keeping your hands shoulder width apart.
• Stand up straight with your feet facing forward about shoulder width apart.
• With your arms, shoulders and hands in a straight line, allow the bar to hang in front of you.
• Curl the bar up towards your chest without leaning back.
• Constrict your biceps once at the top.
• Slowly lower it back down to the starting position and repeat.