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 overhand grip, as well keep your thumbs over the bar rather than over around it. Begin with the bar hanging straight down. Now, keeping your elbows in at your sides and stationary, curl the barbell straight up. 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 outer biceps developement, it is a must for basic compound development of the biceps. This exercise will target the little 'ball' on the outside of you biceps which will tie in your triceps and biceps nicely. It is also very effective once heavy weights are used to add thick mass to your biceps. Be sure to not swing the weight up at any time. 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!