Flexion of Zottman (reversals forearms with dumbbells)

Contents

Become straight, take in each hand dumbbell. Your arms should be straight, elbows close to the body.
Make sure that the palm facing inwards, towards each other. This will be your initial position.
Keep the shoulders motionless. On the exhale, follow the bending of the arms at the biceps, turning the wrists so that the palms were facing upwards. The movement must go on until complete reduction of the biceps until the dumbbells will be at shoulder level.
Pause for a moment, straining the muscles.
Rotate your wrist so that the palm was facing down, the thumb should be above the little finger.
On the inhale slowly lower the dumbbells.
At the level of the hips again start to rotate the wrists, turning the palms inward.
Complete the required number of repetitions.

exercises for the arms exercises for the biceps exercises with dumbbells