Okay. So I'm going to go over with you how to do an angled prone curl. Which just means that you're going to be lying on your stomach on this bench, on an angle and curling your barbell. You could do this with a straight bar, with dumbbells, with an easy bar which is that zigzag bar.
I like to do it with the easy bar. It's a bicep curl so it's very focused on your bicep. Because you're lying down, you take your back and core out of it, which adds more focus onto your arms during this exercise. It actually feels harder on your arms. You really can't cheat when you're lying on your stomach.
So to do this, I like to kneel on the bench. You can also stand and just put your body on the bench. But I'll kneel, lie down, make sure I'm comfortable, make sure that I'm stable. You could have someone hand you the bar, makes it a little easier. But in this case. So regular curl, your hands are going to be facing up. Your elbows are going to be slightly bent, never locked out because that'll do damage to the joint. Slight bend, and just like your regular barbell curl come up, squeeze that bicep, just pause for that second or two, come down controlled, that negative is very important. Up, squeeze, down controlled. Elbows are going to stay right in the same spot. You're not going to swing your elbows, you're not going to bring them back, you're not going to bring them forward, they stay right where they are. Squeeze that bicep as hard as you can. Come down controlled.
And again, because you're lying down, because your upper body isn't supporting you, there's so much focus going into this exercise right to your bicep. It's killer.
Breathing. You always want to breathe out when you're working against gravity. And inhale, come up controlled, exhale, squeeze, come down controlled.
Now, this is again, kind of an unconventional exercise so it'd be good to mix into your workouts if maybe you're stuck in a rut, maybe you're bored. It's a very effective exercise. It's one of my favorite biceps exercises. So good luck.