the Bending of the arms at the biceps on the upper block

Bending of hands on a biceps on the upper block is the technique of the exercise:

1. Put horizontal bench near the upper block.
2. Take a straight handle grip at shoulder width so that your palms facing you.
3. Lie on the bench so that the head was at the edge of the bench.
4. Pull your hands up above the shoulders. Arms should be perpendicular to the floor. Elbows directed inward. This will be your initial position.
5. On the exhale, follow the bending of the arms by moving the handle in a semicircular trajectory until it touches your forehead. Strain your biceps and pause for a moment at the end of the movement. Tip: movement is handled only by the forearms, the shoulders remain stationary and perpendicular to the floor.
6. Slowly return to starting position.
7. Complete the required number of repetitions.

Variations: you can perform this exercise with each hand alternately.