This exercise is credited to the late Vince Gironda, the Iron Guru. It not only blasts the biceps and works the forearms as well.

Muscle group: Biceps

Steps

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.

All exercises