Description:

1. Lay down on your back and hold a barbell above your head. Your arms should be perpendicular to your body. Flexing at the elbow, bring the barbell behind your head without moving your shoulder joint. 2. Stand straight and hold the barbell shoulder-width apart in front of you with your palms facing forward. Lift the barbell up by flexing at the elbow joint until you reach a full bicep contraction. Then slowly lower it down and repeat. 3. Sit on the bench holding the barbell shoulder-wide apart and straight up to your head with your arms extended. Flex at the elbows and run the barbell behind your neck. Then slowly lift it back. 4. Stand up and hold the barbell shoulder-wide apart in front of you (palms facing backward). Lift the barbell up by flexing at the elbow joints until it reaches your chest. Slowly lower it down and repeat. 5. Sit up on the bench and hold the barbell in front of you with your hands shoulder-wide apart. Carefully curl the barbell up to your wrists and slowly release it, rolling to your fingers.

Muscle groups:

Shoulders, Arms, Chest, Core, Upper Back, Lower Back, Triceps, Biceps

Equipment:

Barbell