Lying Flat Bench Close-Grip Bar Curl On Low Machine.

·         Lie on a flat bench under the bar of a lat machine.

·         The bench has to be placed 6” behind the bar.

·         Use both hands, with a reverse grip to hold the bar. The distance between the hands should be 8”.

·         Place your head over the edge of the bench as you lie on it.

·         Extend the arms completely above the shoulders.

·         Bring the bar down, curling until it touches the chin.

·         Maintain a vertical position of the upper arm.

·         Follow the same path to return to the starting position.

·         Inhale as you lower. Exhale as you lift.