Sit or stand with the arms resting on the support pad and grasp the bar with an underhand grip:
- Inhale and raise the forearms by bending the elbows. Exhale at the end of the effort.
This is one of the best exercises for isolating biceps.
Attention: The angle of the support pad places significant tension on the forearms when the arm is completely extended. Therefore, warm up the muscles properly and begin with lighter weights.
