Lifting barbells for biceps narrow grip in the sitting position

Lifting barbells for biceps narrow grip in the sitting position — technique exercises:

1. Sit on a horizontal bench. Legs apart, bent at the knees, the feet are securely resting on the floor. Before you EZ or regular post.
2. Lift the bar up from the floor, taking her narrow grip and placing the elbows between the knees as shown in the figure.
3. Keep the shoulders stationary as you exhale, follow 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. Pause for a moment, straining the muscles.
4. Very slowly on the inhale, return the rod to its original position. Tip: don’t shake hands.
5. Complete the required number of repetitions.

Variations: you can perform this exercise standing, slightly stooped, shake hands forward. In this case, the supports you are not using leg, so you have to apply more force to ensure the immobility of the shoulder. This option exercise is complicated and not recommended for people with weak lower back. You can also perform the exercise as described above but without using the bench. In this case you have to kneel down and use the rod as a counterweight.

Video exercise: