Grip the bar from a point directly in front of your junk, down the midline of your body. Keep your elbow tucked and wrist neutral as you curl. Your fist should travel slightly outside the line of your shoulder, allowing you to feel an intense biceps and forearm contraction at the top.

Try to crush your forearm against your biceps. If a full length Olympic bar is too heavy, start with a 5-foot Olympic bar or shorter EZ-bar.

The palms-down (pronated) grip emphasizes the brachialis and coracobrachialis portion of the upper arm. The fat grip of the bar benefits the movement too, requiring your forearms to do a lot more work. – Gareth Sapstead