Flexion of the wrists with Michaud in the prone position

Flexion of the wrists with Michaud in the supine position — technique exercises:

1. Lie on your right side on a horizontal bench. The bottom hand, take a dumbbell, put the top on the waist or grasp the edge of the bench behind.
2. Elbow hand, which is holding the dumbbell, bend it so it formed a 90 degree angle between the forearm and the shoulder.
3. Now lift the hand piece from the shoulder to the elbow so that it is perpendicular to your torso, and the forearm was perpendicular to the floor. Hint: part of the arm from shoulder to elbow should be parallel to the floor and also to make a right angle with your torso. This will be your initial position.
4. On the exhale, turn the forearm outward, raising the dumbbells forward, keeping a right angle between the forearm and the shoulder. Continue this movement outwards, while the forearm will be parallel to the floor. At the end of the movement pause.
5. On the inhale slowly return arm to starting position.
6. Complete the required number of repetitions.

Note: when performing this exercise, there is no need in large scales. Excessive weight may cause wrist injuries.

Variations: this exercise you can also perform standing.