Here is one of my all time favorite biceps exercises. It’s difficult if you’re doing it correctly, and most people don’t know about it.

View the demonstration below.

Bar-Stop Curl Demonstration from Nash on Vimeo.

The key points of this exercise are

1. Standing straight
2. Keeping your elbows in a non-moving constant position
3. Pausing at a 90 degree angle (as well as at the top and bottom)
4. Lowering the weights in at slower pace than raising them
5. Don’t let the weights come all the way down (i.e. the weights should never be hanging, you should be lifting them the entire time)

This will help exercise the area under your bicep, from your inner elbow (that 1-2 inch space thats smaller than the rest of your arm), in addition to your bicep itself.