1. This movement is performed with a barbell.
2. Stand with your feet shoulder width apart and slightly bent to relieve stress from your lower back.
3. Grasp the barbell with an underhand grip, as well keep your thumbs under the bar rather than over top. Begin with the bar hanging straight down. Now, keeping your elbows in at your sides and stationary, curl the barbell straight up. You may use your body to swing the weight up slightly, this will lower the range of motion. Pause and flex your biceps hard at the top of the movement.
4. Slowly lower the barbell back down to a fully extended starting position, repeat the movement.

This is a great movement for overall biceps developement, it is a must for basic compound development of the biceps. Performing this exercise with less strictness allows you to handle more weight therefore increase your strength and gains. It is also very effective once heavy weights are used to add thick mass to your biceps. Keep your elbows in one place close to your sides at all times and flex hard at the top! Another tip is to keep your wrists locked out straight, this will further isolate the biceps. Good Luck!