Biceps Curl with Disc

Stand up straight, grab the disc (pancake) with both hands. The arms are extended down and straightened. The palms are turned downward. Tip: Keep your palms at the 11 and 13 o'clock positions as shown in the picture. Legs shoulder width apart. This will be your starting position. As you inhale, slowly lift the disc, keeping your elbows close to your torso and your shoulders still, until your forearms touch your biceps. The disk should be at the level of the body. Take a short pause, tensing your biceps. While inhaling, slowly lower the disc to the starting position. Complete the required number of repetitions.