the Bending of the arms at the biceps with dumbbells lying down

The bending of the arms at the biceps with dumbbells-lying — technique exercises:

1. Lie on your back on a horizontal bench, holding a dumbbell in each hand near your upper thighs.
2. Move the dumbbells to the sides of the torso, straight arms, slightly bending at the elbows. Palms facing upwards.
3. Keep elbows and arms close to the torso. Slowly lower hands to the floor, TPAK low as you can. When you feel tension in the muscles, stop and lock out your arms. This will be your initial position.
4. On the exhale, slowly bend your arms with dumbbells on a biceps, at the same time turning the wrists so that the palms were facing upwards at the end of the movement. Part of the arm from the elbow to the shoulder should remain stationary. Tip: only works forearm. The movement must go on until complete reduction of the biceps. Pause for a moment, straining the muscles.
5. Very slowly on the inhale, return the dumbbells to the starting position.

Note: it is important to use a weight that you can control. Don’t forget to slightly bend your elbows. Improper execution of the exercise can lead to injury.