reduction-breeding dumbbell lying one arm

Reduction-breeding dumbbell one arm lying — technique exercises:

1. Lie on a horizontal bench as shown in the figure, holding a dumbbell. The hand with the dumbbell when it is pressed to the upper thigh. The palm grasps the dumbbell with a neutral grip.
2. Once you lay down, help yourself push your upper thighs and move the dumbbells in front of you. Pull up, follow the capture. For support with your free hand, grasp the bench. This will be your initial position.
3. The hand with the dumbbell should be slightly bent at the elbow, to avoid excessive strain of the biceps. On the inhale start lower the arm with the dumbbell in a wide arc to the side until you feel tension in the muscles of the chest. Hint: remember, the only movement is the shoulder joint.
4. On the exhale, return the hand to its original position via the same path, straining, chest, make a second pause.
5. Complete the required number of repetitions.
6. Change hand and repeat the exercise.

Variations: in this exercise, you can turn the wrist so that the palm was facing forward.