barbell prone incline curl with intensive

How to do this exercise

1. Step:1 Set up an incline bench at a 45-degree angle.
2. Step:2 Lie face down on the bench with your chest and stomach resting against it.
3. Step:3 Hold a barbell with an underhand grip, shoulder-width apart.
4. Step:4 Extend your arms fully, allowing the barbell to hang down towards the floor.
5. Step:5 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
6. Step:6 Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
7. Step:7 (intensive variation) Hold the contracted position for a brief pause as you squeeze your biceps.
8. Step:8 Inhale and slowly begin to lower the barbell back to the starting position.
9. Step:9 Repeat for the desired number of repetitions.