Bodybuilder fitness tipriya

 Hello dost  Bench Spider Curls Video Movement 1. Lie facing down on an incline bench, the top of the bench should be at the top of your chest. 2. Grab the bar with your palms facing up, roughly shoulder width apart. 3. Inhale and raise the bar to your head, focusing on squeezing at the top. 4. Slowly lower the bar back to the starting position and exhale, don't let the bar free-fall.

 Hlo doston Movement 1. Pick up the barbell with an underhand grip (palms facing up), hands slightly wider than shoulder width, keeping your arms close to your body and your back straight. 2. Inhale and raise the bar toward your chest by bending at the elbows while keeping the rest of your arms still, engage your core to prevent swaying. 3. You are attempting to move towards your chest, however if your range of inhibits this, raise as high as you can go without compromising the movement. 4. Slowly lower the bar back to the ground in a controlled movement and exhale.

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