To perform this exercise you will need a "Preacher Bench" and an "E-Z-bar" barbell.
Grasp the E-Z bar by the inner handle (either someone has to give you the bar, or grab the bar from the front support offered by most "Preacher Bench" types). The palms should face forward, and they should tilt slightly inward due to the shape of the bar.
Keep your upper arms placed against the bench and your chest against it. Hold the bar shoulder-width apart. This will be your starting position.
As you inhale, slowly lower the bar until your upper arm is extended and your biceps are fully extended.
When exhaling, use the biceps to lift the weight up until the weight is at shoulder height. Tighten the biceps hard and hold this position for one second.
