Bicep curls on the upper block

Place a flat bench next to the upper block. Take a straight handle with a shoulder-width grip with your palms facing you. Lie down on a bench with your head over the edge of the bench. Stretch your arms up over your shoulders. The arms should be perpendicular to the floor. Elbows point inward. This will be your starting position. As you exhale, bend your arms, moving the handle along a semicircular path until it touches your forehead. Tighten your biceps and take a short pause at the end of the movement. Tip: the movement is performed only with the forearms, the shoulders remain motionless and perpendicular to the floor. Slowly return to the starting position. Complete the required number of repetitions. Variations: You can do this exercise with each hand alternately.