Lifting dumbbells in the slope

Lift the dumbbells in the slope — technique of the exercise:

1. Take in each hand a dumbbell and lie face down on inclined bench so that the shoulders were at the level of the top of the back, as shown in the figure. The knees can stay on the seat or put feet on the sides of the bench.
2. Your arms should be straight and are perpendicular to the floor.
3. Lock your elbows and rotate your palms forward. This will be your initial position.
4. On the exhale, follow the bending of the arms on 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. Pause for a moment, straining the muscles.
5. On the inhale slowly lower the dumbbells to the starting position, straightening the arms.
6. Complete the required number of repetitions.

Variations: for exercise you can use a rod with EZ-neck, plain rod or the lower block. You can also do the exercise alternately with both hands.