With this exercise your lay face down to isolate your biceps.
- Lay face down on a high bench with your head at one end and your toes pressed against the floor to support you.
- Grasp a barbell with an underhand grip (palms facing up) about 12 inches apart.
- Extending your arms to the floor, curl your arms back towards your head in a slight arc, so your biceps touch your forearm.
- Slowly return to the starting position.