1. This movement is performed with a barbellin a standing position.
2. Stand with your feet shoulder width apart with your knees slightly bent to support your lower back.
3. Begin with the barbell hanging straight down in front of you on your thighs. You must keep your elbows in at your sides during the exercise. This exercise consists fo 3 sets of repetions. First, start curling up the barbell, once you reach the half way point pause. Now lower the barbell back down to a fully extended position. Perform this for 7 reps. Without pausing, curl the same weight all the way to the top, then lower the weight to the half way point and back up again. Perform this for 7 reps. Finally, perform 7 reps of full barbell curls from the bottom to the top.
4. Repeat the movement with your other arm.

This is a great movement for those of you who want to spark some growth in your biceps. The exercise consists of partial and full range motions. This allows you to target all areas of your biceps! Remeber to remain straight and not to swing the weight up. Also, if you are on your final 7 reps, and you feel that you are able to do more.. keep going to exhaustion! This will shock your biceps fully! Keep your elbows in one place 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!