Stand with your torso completely straight while holding an E-Z bar at the wide outer handle against your thighs. The palms of your hands should be facing forward and tilted slightly inward due to your grip on the bar. While keeping your upper arms stationary, curl the weight forward as you contract your biceps. As you perform the motion, concentrate on ensuring that only your forearms are moving in order to lift the weight upwards. Continue to raise the weight until the E-Z bar is at your shoulder level. Once at this point of the motion, squeeze the peak contraction momentarily before slowly lowering the weight back to its starting position. Repeat for the desired number of repetitions. This exercise can be performed standing or sitting (on a preacher curl apparatus). Additionally, the E-Z bar attachment can be attached to a low pulley in order to perform this exercise using cable resistance.