Instructions:

1. Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
2. Rest your elbow on the inside of your thigh, just above the knee.
3. Curl the barbell up towards your shoulder while keeping your upper arm stationary.
4. Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
5. Repeat for the desired number of repetitions.