Flexion of the wrists with supination in the prone position

Flexion of the wrists with supination supine — 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 parallel to the floor. Hint: the forearm should be directly in front of you. Part of the arm from the elbow to the shoulder stationary during the exercise, and should remain parallel to the floor. This will be your initial position.
4. On the exhale, turn the forearm outward, forward lifting the dumbbell in a semicircular trajectory while maintaining a right angle between the forearm and the shoulder. Continue this movement outwards, while the forearm will be perpendicular 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, then turn around and do the exercise with the other hand.

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

Variations: this exercise you can perform in a standing position and use the handle bottom rope.