close as possible to each other in supine. Performs repetitions slower than usual in both concentric and eccentric phases, and stops right in front of a complete extension at Nitridex bottom to maintain a constant tense of biceps. It is important that you are strict in that. If you do not have rolls, you can only run them with a rod, although Nitridex rings add another dimension to Nitridex biceps exercise. http://healthflyup.com/nitridex-help/