the French press with dumbbells standing up

French press with dumbbells standing — technique exercises:

1. Become straight. Take a dumbbell with both hands, hold the dumbbell at arm’s length above the head. Hint: if the weight is large, it is better to take the help of a partner.
2. Grasp dumbbell as shown in the figure: the disc is in palms, thumbs on the handle. The palm facing up. This will be your initial position.
3. Part of the arm from shoulder to elbow near the head, perpendicular to the floor. On the inhale, lower the dumbbell back behind your head in a semicircular trajectory. Continue until the forearm touches the bicep. Hint: the shoulders and elbows remain stationary, movement is only the forearm.
4. On the exhale, straining the triceps, raise your arm, returning the dumbbell to its original position.
5. Complete the required number of repetitions.

Variations:

1. You can perform this exercise using a plain or EZ-bar, holding her bronirovanii grip (palms facing inward, at a distance of 10-15 cm from each other).
2. Instead of dumbbells you can also use a rope handle attached to the cable, the lower block.