Stand in good body alignment (abs tight, chest up, back straight) with feet in comfortable position. Keeping arms at side, grip bar (palms down) with hands slightly wider than shoulder width. In a controlled motion, keeping upper arm perpendicular to the floor, curl bar up. Contract biceps fully, without compromising form. While maintaining the controlled motion, return bar to starting position. Do not allow muscles to relax before next repetition.
Here are a few suggested alternative exercises:Ball Band Biceps CurlBall Dumbbell Concentration CurlBand CurlsDumbbell Hammer CurlDumbbell Reverse CurlEZ Bar CurlEZ Bar Reverse CurlReverse Barbell Curl