the rise of the curved rod lying on the bench

The rise of the curved rod lying on the bench — technique exercises:

1. Put a curved barbell under the bench.
2. Lie on the bench face down and grab the neck bronirovanii grip (palms facing down). Brush wider than shoulder width apart. This will be your initial position.
3. On the exhale, pull the rod on itself, keeping the elbows next to the torso. Pull the barbell to your chest, to load the lumbar triangle, or pull the barbell to belly to work out the widest muscle of the back.
4. Hold this position for a few seconds. On the inhale slowly lower your arms, returning to starting position. Complete the required number of repetitions.

Variations: you can also use regular rod, but bent will give a better range of motion. If, during the exercise, you are going to take the elbows to the sides, this puts a load on the back of the Delta.