1. This movement is performed with a cable on a floor-level pulley. You may have to attach a flat bar to it. Also, be sure to select a weight by moving the pin in the hole of the weight desired in the weight stack.
2. Stand with your feet shoulder width apart and slightly bent to relieve stress from your lower back.
3. Grasp the cable with an underhand grip, as well keep your thumbs under the bar rather than over top. Begin with the your arms hanging straight down. Now, keeping your elbows in at your sides and stationary, curl the weight straight up. Pause and flex your biceps hard at the top of the movement.
4. Slowly lower the weight back down to a fully extended starting position, repeat the movement.

This is a great movement for overall biceps developement, especially for targeting the peak in the biceps muscle. 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. Remember.. use a slow and controlled manner. Good Luck!