Curl Barbell Bench Raise

Place the curved bar under the bench. Lie face down on a bench and grab the bar with a pronated grip (palms facing down). Wrists wider than shoulder width. This will be your starting position. As you exhale, pull the barbell towards you, keeping your elbows close to your torso. Pull the bar to your chest to target your lumbar triangle, or pull the bar to your stomach to work your lats. Hold this position for a few seconds. As you inhale, slowly lower your arms, returning to the starting position. Complete the required number of repetitions. Variations: You can also use a regular barbell, but a curved one will give you the best range of motion. If during the exercise you take your elbows to the sides, this will put a load on the rear deltas.