This exercise is to prepare you for a pull up, this will strengthen the muscles which are required to do this exercise.
Bicep pull down
1.Start in a seated position on your knees relaxed. With extended arms grasp foam handles with your hands, palms facing you.
2. Pull in the handles bend at your elbows, keep in line with body position bring towards chest pause momentarily & slowly lower back to the starting position.
*Reverse pull down curl, same exercise just change hand position to palms facing forwards away*