In the video, a woman is seen standing in a gym, holding a pole in her hand. She is wearing a black tank top and black pants. The woman is demonstrating how to perform a side bicep curl using the pole. She is standing in front of a rack of weights, and the camera is focused on her upper body. The woman is holding the pole with both hands, and she is curling it up towards her shoulder. The video is shot in a well-lit gym, and the woman is speaking to the camera as she demonstrates the exercise. The video is shot from a side angle, and the woman is facing the camera. The video is clear and in high quality, and the woman's movements are smooth and controlled. The video is a helpful resource for anyone looking to improve their bicep strength and muscle tone.