Courtesy of THENEST:
“Step 1
Grasp a bent curl bar with a underhand grip so your palms face up and slightly toward each other and your index, middle, ring and pinky fingers go under the bar while your thumbs wrap over the bar. Place your hands shoulder-width apart on the outer-most bends in the bar to emphasize the inner part of your biceps, or place them closer together to emphasize the outer part of your biceps.
Step 2
Stand upright, place your feet about shoulder-width apart, bend your knees slightly and point your toes forward.
Step 3
Extend your arms toward the floor, bend your elbows slightly and tuck them in the sides of your body. There should be about a 2-inch distance between your body and the bar.
Step 4
Contract your abdominal muscles to help stabilize your torso and face forward so your back remains straight. This is your starting position.
Step 5
Curl the bar up toward your shoulders, moving only your forearms. Avoid swinging the weight or using momentum to make the motion.
Step 6
Pause for one second at the top of the exercise and squeeze your biceps before slowly lowering the weight back down to the beginning position. Immediately start the next repetition.
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