This exercise is credited to the late Vince Gironda, the Iron Guru. It not only blasts the biceps and works the forearms as well.
- Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
- Grasping the bar with a shoulder width overhand grip (palms down).
- Extend your arms fully so they are against your thighs.
- Slowly raise your arms, palms down, to touch your chest.
- Do not move your elbows or shoulders during this exercise.