Bending of hands with dumbbells on a biceps on incline bench

Bending of hands with dumbbells on a biceps on incline bench — technique exercises:

1. Take in each hand a dumbbell and sit on inclined bench. Hands should be lightly set aside on the sides of the torso, as shown in the figure. Slightly rotate the dumbbells to yourself. Are you going to do the usual bending of the arms on the biceps, holding the wrist as far as possible from the body.
2. The bench needs to be inclined by approximately 45 degrees.
3. Hands down the sides of torso, elbows pointing inward, palms facing forward, thumbs point away from the body. Tip: this hand position will be maintained throughout the exercise, do not rotate the wrist at the top. This will be your initial position.
4. On the exhale, perform a simultaneous flexion of both arms at the biceps. Tip: control the dumbbells, not let the hands sway back and forth. Hold this position.
5. On the inhale slowly lower hands to starting position.
6. Complete the required number of repetitions.

Variations: the exercise can use a cable simulator.