the Bending of the arms on the biceps in front of him with dumbbells grip the “hammer”

Bending of hands on a biceps in front of him with dumbbells grip the “hammer” is the technique of the exercise:

1. Become right, holding in each hand a dumbbell. Hands down to the sides of the torso, palms facing inward.
2. Keeping the palms facing inwards, not turning the wrists, exhale, perform flexion of the right hand toward the left shoulder as shown in the figure. Touching the upper part of the dumbbell shoulder, pause for a moment.
3. On the inhale slowly lower your hand back down along the same path. Repeat movement with the left arm.
4. Perform alternate movements with each hand, making the desired number of repetitions.

Variations: you can perform this exercise with a rope handle to a cable machine, standing between the two blocs.