i modified the bicep up and down the rack trainning,you can do this exercise with dumbells,barbels or with a stack of a crossover machine,lets assume that i am doing bicep curls on a cross over machine,i will start lets say with70lb and get5reps,without resting i move to the next weight up and get 5reps,i keep on doing this and uping the weight until i reach a weight that i can barley get 5reps,lets asume the weight is 130lb,i will then take a long rest3min,then i will up the weight to140lb and i will attempt to get as many reps as possible,i will go to failure,i will take a 1 min rest and then do 2 more drop sets to failure one with 130lb and the last with 120lb.your arms will be on fire.