Barbell shrug exercise

Barbell shrug exercise in bodybuilding should be performed as follows:

1. Hold a barbell at arms' length in front of the thighs, using an overhand
shoulder-width grip.
2. Keeping arms stiff, shrug your shoulders as high as possible, pulling the bar
vertically upward.
3. Lower the bar slowly down to the start position, stretching the trapezius.

Bodybuilding anatomy. Biceps

As its name suggests, the biceps muscle has two heads. The short head attaches to the coracoid process, and the long head arises from above the glenoid of the shoulder joint. The two-headed muscle passes down alongside the humerus and attaches about 1.5 inches (4 cm) below the elbow joint onto a tuberosity on the inside of the radius bone.

The biceps causes flexion at the elbow joint, raising the hand toward the face. The biceps also causes supination of the forearm, rotating the hand so the palm faces uppermost, the" get change" position. In addition to the biceps, two other muscles flex (bend) the elbow: the brachialis and brachioradialis. The brachialis muscle lies deep beneath the biceps, arising from the lower half of the humerus and attaching to the ulna bone just below the elbow joint.  the brachialis lifts the ulna at the same time that the biceps lifts the radius.

Leg curls exercise

Lying leg curls bodybuilding exercise technique: 

Lie facedown on the leg curl machine and place your feet under the roller pads, with your knees just over the edge of the bench. Slowly curl your lower legs up until they’re almost touching your buttocks. Once in this fully contracted position, hold the contraction for a two-count, and then lower the resistance slowly back to the starting position. Repeat for your I.S.R., and then reduce the weight by 20 percent and perform a second I.S.R. set.

At this point in the routine, your legs are bound to feel rather wobbly—and with good

reason! Nevertheless, you still have the rest of your physique to deal with, and we’ll train

it with only one I.S.R. set per bodypart with the following exercises.

Muscles Involved during the exercise:

Primary: Hamstrings.
Secondary: Gluteals, calf muscles.