the Lifting of the dumbbells on a biceps, sitting

The lifting of the dumbbells on a biceps, sitting — technique exercises:

1. Sit on a horizontal bench. In each hand grab a dumbbell. Hands down, elbows pressed against the body.
2. Palms facing inside. This will be your initial position.
3. Keep your upper body still, perform the bending of the arms at the biceps, at the same time turning the wrists so that at the end of the movement your palm facing forward. Keep the hand piece from the elbow to the shoulder still. 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, rotating your wrist.
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 sit without support. You can also perform alternate bending of the arms at the biceps.

Video exercise: