Flexion of hands on a biceps, standing next to the inclined bench

Flexion of hands on a biceps, standing next to a sloping bench technique of implementation of exercise:

1. Become behind the backrest incline bench. Pick up a dumbbell and put your elbow in the back of the bench as shown in the figure. The palm facing upward.
2. With your free hand, grasp the edge of the bench. Chest pressed to the upper part of the back benches. Feet wider than shoulder width. This will be your initial position.
3. Slowly exhale, perform the bending of the arms at the biceps. Part of the arm from the elbow to the shoulder should remain stationary. Tip: only works forearm. The movement must go on until complete reduction of the biceps, while the arm will be at shoulder level. Pause for a moment, straining the muscles.
4. On the inhale slowly lower arm to starting position.
5. Complete the required number of repetitions.
6. Change arms

Variations: for this exercise, you can use the lower block instead of a dumbbell.