Lying Barbell Curl

Lie face down on a bench, holding the barbell with palms facing up. Tip: If you're using a regular bar, use a shoulder-width grip, if you're using an EZ bar, hold it by the inside curve. The upper body is positioned on the bench so that the upper chest is at the level of the end of the bench, as shown in the figure. The barbell is in front of you in arms extended and perpendicular to the floor. This will be your starting position. As you exhale, bend your arms, moving the barbell in a semicircle. Tighten your biceps and take a short pause at the end of the movement. As you exhale, slowly lower the barbell, returning to the starting position. Tip: control the movement, avoid jerking and swaying. The movement is performed only with the forearms. Complete the required number of repetitions. Variations: You can also use dumbbells to perform the exercise.