Lifting dumbbells for biceps standing

Lifting dumbbells for biceps standing — technique exercises:

1. Become straight. In each hand grab a dumbbell. Hands down, elbows pressed against the body. Rotate your wrist so that the palm was facing forward. This will be your initial position.
2. On the exhale, follow the bending of the arms at the biceps. Keep the hand piece from the elbow to the shoulder still. Tip: work only forearm. 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.
3. On the inhale slowly lower the dumbbells to the starting position.
4. Complete the required number of repetitions.

Variations: There are many variations of this exercise. For example, you can perform it while sitting on the bench, leaning on her back or sit without support. You can also perform alternate bending of the arms at the biceps.

Also you can start doing the exercise while holding dumbbells in hands, palms inward, performing flexion, rotate your wrist so at the peak of the movement of the little finger was above the thumb and the palm facing forward.