Set an incline bench to about 60 degrees and place it directly in front of a low-cable pulley with a short straight bar attached. Take hold of the bar and lie back against the bench, making sure you are far enough away so that your arms can be fully extended. Keep your chest high, shoulders back, and elbows locked into your sides throughout every rep. Curl forcefully from the bottom, and when you get to the top, ex the biceps hard for 1 to 2 seconds. Lower slowly and repeat with no bounce at the bottom of the rep. Strict form is a must.