SETUP: Take an underhand-grip of an EZ-bar. I like to use the outside grip position, but you can use the inside position if it feels more comfortable. Keep your chest up & shoulders back to maintain good posture.
REP: This is a two part move. First, we curl the bar up by pulling the elbows back behind the body, aiming the bar towards your chest. Now we move the elbows forward and squeeze the biceps HARD. Reverse the process on the way down.
TIP: Notice how some biceps exercises place the muscle in its lengthened (weakest) state, and some place the muscle in its shortened (strongest) state..? This exercise is called a Complete Curl because it does BOTH! Whenever I reach the end of the rep, with elbows out in front of the body holding the bar, I like to squeeze my elbows inwards toward eachother, as this enables a much better biceps contraction in a front-loaded position.