o le punou o lima i le biceps i le poloka pito i lalo ma se au maea

Bending of hands on a biceps on the lower block with a rope handle — technique exercises:

1. Attach rope to the lower block rope handle. Become a face-to simulator at a distance of approximately 30 cm.
2. Grab the handle with a neutral grip (palms inward), straighten up, maintaining the natural posture and keeping your upper body still.
3. Elbows close to the body and do not move throughout the overall exercise. Tip: only work forearms, the part of the arm from the shoulder to the elbow remains stationary. This will be your initial position.
4. On the exhale, straining the biceps, perform the bending of the arms until the forearms touch the biceps. Tip: ensure that your elbows and upper arms remain stationary.
5. Faatali mo sina taimi, faʻamalosi maso. I luga ole manava lemu ia tuu i lalo lima ile tulaga amata.
6. Faamaea le numera manaʻomia o toe fai.

Variations: you can perform this exercise using dumbbells.