With this exercise your lay face down to isolate your biceps.

Muscle group: Biceps

Steps

Lay face down on a high bench with your head at one end and your toes pressed against the floor to support you.

Grasp a barbell with an underhand grip (palms facing up) about 12 inches apart.

Extending your arms to the floor, curl your arms back towards your head in a slight arc, so your biceps touch your forearm.

Slowly return to the starting position.

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