Purpose of Exercise: To develop the over all size of the bicep. This is the most basic and popular of bicep exercises.
Using a standard bar or E-Z curl bar. Stand with feet shoulder width apart and grasp the bar with an underhand grip, hands about shoulder width apart. Let the bar hang down at arm’s length in front of you. Curl the bar out and up in a wide arc and bring it up as high as you can, with your elbows close to the body and stationary. Keep the arc wide and long, fully flex at the top. Lower the weight again, following the same arc and resisting the weight all the way down again until your arms are fully extended.
Insider Tip: Cheat curls can be done on this exercise
also. A small amount of body movement in this exercise is acceptable because it is a mass building movement, but this is to be kept at a minimum unless you are doing deliberate cheat curls. Bending forward and leaning back cut down on your range of motion.