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 the biceps.
Warning: 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.