the Rise of the dumbbells through the parties sitting

Lift the dumbbells through the parties sitting — technique exercises:

1. Sit on a bench, holding in each hand a dumbbell. Arms straight, elbows close to the body.
2. Rotate your palms so they are facing the inside as shown in the figure. This will be your initial position.
3. Keep the shoulders motionless. Follow the bending of the arms, lifting the dumbbells up and to the side, turning the palm up as you lift. Keep your forearms in line with outer deltoids. Tip: work only forearm. The movement must go on until complete reduction of the biceps until the dumbbells will be at shoulder level. Hold this position, straining biceps.
4. Slowly lower dumbbell to starting position on inhale, turning your hands.
5. Complete the required number of repetitions.

Variations: There are many variations of this exercise. For example, you can perform it standing, sitting on a bench, leaning on her back or sit without support. You can also perform alternate bending of the arms at the biceps.