· Fix a short bar to a top pulley.
· Place your head towards the machine as you lie next to it
· Use both hands to hold the bar with a reverse grip, at a distance of 14” from each other.
· When starting, the arms should be fully extended.
· Lower the bar until it touches the chin. Use a semicircular motion to curl the bar down.
· Maintain a vertical position of the upper arms.
· Using the same path, return to the starting position.
· Inhale as you lower. Exhale while curling up.
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