Sit and use an underhand grip on the bar. Your arms should be straight and your elbows should rest on the padded surface. This surface will be angled downward.
1. Inhale and curl the bar toward you.
2. Exhale while you complete the movement. The bar will be close to your face at the height of the curl position.
3. Lower the bar to starting position and perform another repetition.
Notes: This is perhaps the best exercises to feel the movement and action of the biceps. It works the brachialis and, to a lesser extent, the brachioradialis and pronator teres. Avoid letting your arms extend until they are locked. Locking your arms repetitively can develop tendonitis.