DESCRIPTIONSit behind a bicep machine bench with the back of the arm resting on the bench and feet flat on the floor. Adjust the back pad so that your back can rest against the back pad. Adjust the seat so that your elbows and forearms can rest on the bench and your elbows are almost at the end of the arm pad.
Grab the attached barbell with an underhand grip. Hands should be shoulder-width apart and your chest muscles should be even with the pad of the bench.
Exhale as you bring the bar towards the biceps. Do not move the elbows or upper arms off the bench. Once the barbell almost touches your shoulders, pause, inhale and slowly return the bar to the starting position following the same pattern.