For concentration on the bicep, use the Seated Row Machine. Rest your elbows on your knees and lock the upper arms. Take the bar with palms facing towards you, and come up, hinging only at the elbow. Come down slowly, with control.
Fit Media is the largest independent fitness channel on YouTube with over 1.9 million subscribers. We provide expert training tips and workouts from the world's best personal trainers.
The Fit Media Workout App has training plans you can follow and all the tools you need to track your progress in the gym.
Established in 2011, we've been a source of expert workout information for over a decade.
