This is a basic but effective exercise for beginners that builds up the size and strength of your biceps muscles.

1 Sit with your chest against the chest support, keeping your back straight with your arms over the front of the pad and your arms facing up. Grip the handles, keeping your arms parallel to each other, and make sure that you are comfortable before you start the exercise.

2 Exhale, slowly pulling the bar toward you shoulders by bending at the elbow but with your arms staying parallel at the elbow but with your arms staying parallel and your shoulders still. Raise the bar as close to your shoulders as is comfortable, inhale and slowly return to the starting position.