4 way wall curls

Set yourself up against a wall. Keep your butt, back and the back of your shoulders up against the wall the entire time! This will keep you from cheating like you would with regular curls. Using a barbell you will be taking the biceps into 4 different reps. Start in the bottom position on and lift the weight 1/4 of the way up and pause for 2 seconds and then go back to the bottom. Next curl up to the 1/2 way mark and hold for 2 seconds before going back to the bottom. Then lift to the 3/4 mark and hold for 2 seconds before going back to the bottom. Finally bring the bar all the way up and hold for 2 seconds. This whole series equals 1 rep. I would try for 3-5 reps. Don't try and go for crazy heavy weight, focus on your form and the contraction of the biceps.