Lifting barbells for biceps narrow grip

Contents

Take the barbell narrow grip. Palms at a distance of 10-15 cm from each other, facing upwards.
Keep your back straight and your head straight. Feet shoulder width apart, elbows pressed against the body. This will be your initial position. Tip: keep the hand piece from the elbow to the shoulder still.
On the exhale, follow the bending of the arms at the biceps, barbell describing a semicircle until forearm touches biceps. Pause for a moment, straining the muscles. Tip: try not to bend your back, avoid jerking while lifting weights. Work only forearm.
On the inhale slowly lower the barbell to the starting position.
Complete the required number of repetitions.

Variation: to perform the exercises you also take the barbell medium or wide grip, use dumbbells or a cable machine.

exercises for the arms exercises for the biceps exercises with a barbell