in Biceps Exercise
Main Muscle Worked: Biceps
Lie face forward on a tall flat bench.
Grab the barbell with supinated grip (palms facing up) with your hands shoulder-width away from each other. Let your arms hang down while holding the barbell. Your upper body should be positioned in a way that the upper chest is over the end of the bench and the barbell is hanging in front of you with the arms extended and perpendicular to the floor. This is your starting position.
Curl the barbell up in a semicircular motion as you contract your biceps. Continue until it’s at shoulder level. Exhale as you execute this movement. Hold at the top of the movement for a second.
Lower the barbell down until you’re back to your starting position. Inhale as you perform this movement. As much as possible, avoid swinging your arms and only the forearms should move as you do this exercise.
Repeat until the recommended amount of repetitions is achieved.
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