Mixing of dumbbells lying

Mixing dumbbells lying — technique exercises:

1. Lie on a horizontal bench as shown in the figure, holding in each hand a dumbbell. Hands with dumbbells while pressed against the upper thighs. Palms facing each other.
2. Once you lay down, help yourself push your upper thighs and move the dumbbells one in front of him at shoulder width. Lift the dumbbells up. This will be your initial position.
3. Slightly bend your arms at the elbows to avoid excessive strain of the biceps. Inhale lower arms in a wide arc on either side of yourself, until you feel the stretching of the chest muscles. Tip: keep in mind that during this exercise, the hands remain stationary and movement occurs only in the shoulder joint.
4. On the exhale, return arms to starting position along the same path, his chest.
5. Fix the arms in the initial position, after a moment’s pause.
6. Complete the required number of repetitions.

Variations: you can rotate the wrists so that the palms were facing forward.

Video exercise: