the Bending of the arms at the biceps bent over

The bending of the arms at the biceps bent over is the technique of the exercise:

1. Tilt your torso about 45 degrees so that the chest and abdomen were pressed against the cradle as shown in the figure.
2. Make sure feet are securely on the floor. Press your elbows into the stand.
3. Take the barbell so that your palms upwards. Elbows are shoulder width apart or slightly narrower.
4. On the exhale, slowly lift the barbell. Strain your biceps and pause for a moment.
5. On the inhale slowly lower the barbell to the starting position.
6. Complete the required number of repetitions.

Variations: for exercise you can also use a dumbbell.