How to perform it

1. 1

   Sit on a bench with your feet flat on the floor and hold a barbell with an underhand grip, hands shoulder-width apart.

2. 2

   Rest your upper arms against your inner thighs, just above your knees, and let the barbell hang down in front of you.

3. 3

   Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders, contracting your biceps.

4. 4

   Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back down to the starting position.

5. 5

   Repeat for the desired number of repetitions.

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