PREPARATION
1.Take an underhand grip on the 
  bar and lift to the front of the
  thighs.

EXERCISE
1.With back straight and pelvis 
  tilted forward, breathe out as 
  you bend your elbows to draw 
  the bar up to your shoulders.
  Keep the wrists straight. Do 
  not swing the bar.

2.Breathe in as you lower the bar 
  back to your thighs. Keep the 
  elbows slightly bent.

MAINLY FOR: Biceps

To exercise the brachialis, use an
overhand grip.