Lie down chest first on an incline bench and grab a hold of the barbell with your palms up at shoulder-width apart. Your arms should be hanging down and you should get ready for the initial lift. This is your starting position.
Lift the barbell up as far as you can. Ideally you should get the bar up until it's only a few inches away from your chin. Then, lower the weight back down but don't fully extended your arms straight. Always maintain tension in your biceps by keeping your arms bent a little bit at the bottom of this exercise movement. Finally, repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't extended your arms completely on the downward portion of the movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or load the barbell with more weight.
This exercise is ideal for those lifters that want to build massive arms. It's geared toward one purpose only - helping you get that sleeve-tearing bulge in the arms!
One thing to point out is that this exercise may feel a bit awkward at first, but after a few sets you will be perfectly comfortable with the mechanics of the movement and the positioning of your body.
We would like mention that this exercise is not really suitable for beginners as it requires a certain amount of pre-existing conditioning in the arms, shoulders and back.