the Bending of the arms at the biceps with a barbell in the prone position

Bending of hands on a biceps with a barbell supine — technique exercises:

1. Lie face down on the bench, holding the barbell so that your palms facing up. Tip: if you use a regular barbell, use a grip at shoulder width, if you use the EZ-bar, keep it in the inner bend. The upper torso is on the bench so that the upper part of the chest stood at the end of the bench as shown in the figure. Rod in front of you outstretched and perpendicular to the floor hands. This will be your initial position.
2. On the exhale, follow the bending of the arms by moving the rod in a semicircle. Strain your biceps and pause for a moment at the end of the movement.
3. On the exhale, slowly lower the barbell back to the starting position. Tip: control the movement, avoiding jerks and rocking. The movement is only the forearm.
4. Complete the required number of repetitions.

Variation: to perform the exercise, you can also use a dumbbell.