Narrow Grip Prone Barbell Extension

Grip a regular or EZ barbell with a pronated grip (palms facing forward), lie on a flat bench with your head near the end of the bench. Hint: if you are using a regular barbell, hold it with a shoulder-width grip, if you are using an EZ bar, hold it by the inside. Stretch your arms out in front of you and slowly move the bar in a semi-circular path behind your head. The forearms at the end of the movement should be behind the head perpendicular to the floor. This will be your starting position. Hint: don't spread your elbows. On an inhale, lower the barbell down by bending your elbows while continuing to keep your arms steady from shoulder to elbow. Keep moving until your forearms are perpendicular to the floor. As you exhale, raise the barbell to the starting position. At the end of the movement, tighten your triceps and take a short pause. Hint: part of the arm from the shoulder to the elbow and the elbows themselves must remain motionless, the movement is performed only by the forearms. Complete the required number of repetitions. Variations: To make this exercise more difficult, you can use dumbbells.