Another variation of the most popular exercise for the biceps.
Lie down on a horizontal bench or on the floor.
If you are on the bench, place your feet on the floor.
If you lay on the floor, you can press your feet against the machine.
Grasp the machine handles with an underhand grip, slightly bend your elbows.
As you exhale, bend your elbows slowly lifting the handle up.
Pause for 1-2 seconds at the top.
As you inhale, return to the starting position.
You can use different types of the handles: straight, curled, rope. Choose the most convenient variant for you.
You can also bend your arms alternately in order to develop the lagging muscle group.
Do not straighten the arms completely at the bottom.