the Lifting of the dumbbells on a flat bench grip the “hammer”

Lifting of the dumbbells on a flat bench grip the “hammer” is the technique of the exercise:

1. Sit on a bench. In each hand grab a dumbbell with a neutral grip. Hands down, elbows pressed against the body. This will be your initial position.
   
2. On the exhale, follow the bending of the arms at the biceps. Tip: part of your arm from the elbow to the shoulder should remain stationary. 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.
   
3. On the inhale slowly lower the dumbbells back to the starting position.