Sitting drill about biceps

The drill very simple and very effective. It is proper for males and females, just the difference is with the dumples you are using. It is shown to the picture how, girl is making biceps sitting to a bench. In my oppinion it is better to be done, when you have a back, and your body is upright. That is the right form of your body. It also can be used just like on the picture.
The kilograms of your dumples is different. It depends only from your current condition. It is better for you to feel any loading of your biceps muscles, nearly at the end of your first series. You should be able to do nearly 3-5 series with 8-10 repetitions. That is the optimal for your muscles, and any more loading will not cause any effect over them.
For newbies men the proper weight of the dumples, should not be under 10 kilograms, but if you feel terrible after 3 series with them you can stop this drill, because the first series will be hard for your body. At all you have to feel how many kilograms you can pick up, and to feel good.