the Bending of the arms at the biceps with the drive

The bending of the arms at the biceps with the disc — technique of the exercise:

1. Stand right up, take a drive (damn) both hands. Arms stretched down and straightened. Palms facing downwards. Tip: keep your palms on positions 11 and 13 hours, as shown in the figure.
2. Feet shoulder width apart. This will be your initial position.
3. On the inhale, slowly raise the disk, keeping the elbows close to the body and shoulders still, until your forearm touches your biceps. The drive should be at the level of the body.
4. Pause for a moment, straining biceps. On the inhale slowly lower the disc to its original position.
5. Complete the required number of repetitions.