Place a weighted barbell on the floor at one end of a high, flat exercise bench. Lie face down on the bench with your head off the end towards the barbell. Reach down and take a narrow hand grip, (hands slightly closer together than shoulder-width, about 4-6 inches apart.) Hang your arms straight down and use your bicep strength to curl the weight slowly upward in an arc towards your shoulders. Once you lift the barbell as high as possible, hold this peak-contraction for 2-4 seconds and slowly return to a start position. Repeat for three to four sets of eight to 12 reps. Inhale on the way up and exhale on the way down, don't forget to breathe.
