I learned this exercise from Reg Park. It is especially effective because it allows you to tighten your biceps and helps to lengthen them. Because of the angle of lift, the biceps must be reduced completely to overcome the force of aggression. Exercise: Take advantage of the usual exercise bench; if necessary, lift it on the stands. Lie back on the bench and take the dumbbells in each hand, bending your knees and resting your feet on the bench.
Tightening wide grip
Hands with dumbbells should hang down on both sides, palms forward (but not touching the floor). Keeping your elbows stationary, lift the dumbbells to your shoulders, then slowly lower to the floor. The movement should be smooth, without jerking and quick extension of the arms. BENDING THE HANDS WITH THE CROSSBAR ON THE LOWER UNIT Objective of the exercise: Development and formation of biceps, especially the height of the biceps muscle. Execution: Attach a free crossbar to the cable of the block device. Grasp the crossbar with the lower grip, arms approximately shoulder-width apart. While holding your elbows in a fixed position, stretch your arms out and down.
Pull the bar up, arms elbows bent until it is just below the chin. Stretch your biceps as high as possible at the top of the movement, then slowly lower the crossbar until the arms are fully extended. Usually this exercise is performed to improve the shape and relief of the biceps, so the movement should be slow and smooth.
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BENDING THE HANDS WITH THE CROSSBAR ON THE ISOLATING BENCH (OPTIONAL) To perform this exercise on an insulating bench, sit and place your hands over the bench to stabilize them when you pull the bar, bending your elbows, and slowly lower it, holding the muscles in a tight condition. Bending the arms with a crossbar on an insulating bench combines two advantages: rigorous performance technique and constant cable resistance. Biceps continue to work even at the top of the movement (with a barbell or dumbbell, the load occurs mainly in the initial part of the movement).