Purpose

(1) To develop and shape the biceps.

(2) To increase the height of the biceps peak.

Execution

(1) Sit down and place your arms over the bench to hold them steady as you

(2) Curl the weight up and slowly lower it again, resisting the weight all the way down

Tips

(1) Keep your elbows stationary in order to stabilize the movement.

(2) Curl the bar as high as you can in order to develop biceps peak.