This is an excellent negative-accentuated exercise for really trashing the biceps. It also keeps excellent tension on the biceps, which makes the exercise even MORE effective. Your biceps will get no rest with this one!

First, grab a moderate weight - one you could normally do about 5 to 7 reps with on a barbell curl. You'll want this in order to get an idea of how to do the exercise before moving up in weight.

Set the bar on floor in front of the end of the bench then sit on the bench. Lean forward and grab the bar in a curl grip.

Now set the bar on your lap.

Now bend forward at the waist and LOCK your arms into that position.

Now lean back, keeping the arms LOCKED into place (easier to see in the video) so the bar is coming up like it's a part of your torso.

Come all the way up to the top of the curl position with the bar and squeeze hard.

Now do a NEGATIVE - fighting gravity all the way down. Lower the bar to your lap again.

Now bend forward and repeat!

By the time you're done, you will have a HUGE pump in your biceps and you'll have hit them hard with some good negative training.

I really like this one for a unique way to target the bi's, especially if you have a hard time feeling the biceps work, i.e. your forearms or shoulders take up too much of it. This exercise helps fix that.