Flexion of hands on a biceps machine

Bending of hands on a biceps-car — technique exercises:

1. Sit on a bench biceps machine and select the weight.
2. Put your elbows on the stand and grasp the handles. Palms facing upwards. Tip: make sure that the elbows in line with shoulders. This will be your initial position.
3. On the exhale, straining biceps, raise your arm. At the peak of the movement pause. Tip: only works the forearms, the shoulders remain stationary on the stand during the overall exercise.
4. On the inhale slowly lower arm to starting position.
5. Complete the required number of repetitions.

Variations: for this exercise you can use free weights (dumbbells or barbell) on the Scott bench. You can also perform this exercise on the lower block cable simulator.

Video exercise: