1. I like to use an Olympic Bar as the additional length and feel work best for me. A standard 6’ bar is okay but I get more from the Olympic Bar. 2. Take a regular shoulder width stance just like you would for any barbell curl. 3. Take a wide enough grip on the bar so that your littler finger (pinky) is to the outside of your thighs. 4. Now drag, DO NOT CURL the bar up your body and keep the bar touching your body throughout the movement. Bring the bar all the way up until it is under your chin. 5. Once the bar is under your chin squeeze the biceps forcefully for a full two seconds. Now lower the bar to the starting position. Repeat.