1)Set a incline bench at a 45 degree angle. Lie with chest on bench and feet on the ground. You can either hold the bar in your hands while you get into position, have it placed on the ground where you can grab it after getting into position, or you can have someone hand it to you.
2)Holding the bar with a shoulder width grip, let you arms hang straight down to the floor. This is your starting position.
3)Now curl the bar up towards you forehead without moving your elbows.
Note: If you find this exercise easy, make sure you elbows are not moving during the contraction.