This is another great exercise for building some real mass on your biceps if done correctly and one that I also highly recommend.
Take hold of a EZ bar like demonstrated below and lift it up like you would do with dumbbell curls and once at the top squeeze your bicep and bring the weight back down slowly repeat this slowly and calmly so that you can get the best results.
1st set 10kg bar and do 10 reps
2nd set 12kg bar and do 8 reps
3rd set 12kg bar and do 8 reps
4th set 10kg 12-15 reps
Lift to your comfort ability and don’t try to lift anything too heavy as you could cause injury to yourself. Try to move up by a kg or 2 every week if you can if not make sure you can master the weight before moving on.
[Picture from robfox.nl]