the Lifting of the dumbbells on a biceps grip “hammer”

Lift the dumbbells grip the “hammer” is the technique of the exercise:

1. Become straight. In each hand grab a dumbbell. Hands down, elbows pressed against the body.
2. Palms facing inside. This will be your initial position.
3. On the exhale, follow the bending of the arms at the biceps, lifting dumbbells. Part of the arm from the elbow to the shoulder should remain stationary. Tip: Work only forearm. The movement must go on until complete reduction of the biceps until the dumbbells will be at shoulder level. Pause for a moment, straining the muscles.
4. On the inhale slowly lower the dumbbells to the starting position.
5. Complete the required number of repetitions.

Variations: there are many variations of this exercise. For example, you can perform it while sitting on the bench, leaning on her back or sitting without support. You can also perform flexion on a biceps with both hands alternately.

Video exercise: