It is designed to work out the upper part of the biceps: Sit down on the bench, with the legs

It is designed to work out the upper part of the biceps: Sit down on the bench, with the legs unfolding at an angle. We take in hand a dumbbell. The elbow is pressed against his thigh. The second hand leans on the knee of the other leg. Make a bending of the hand with a dumbbell to the shoulder. Do not take heavy dumbbells for this exercise, as they will not allow the approach to be correct. Use a weight in which you can control the performance of the exercise. Do not help yourself with your shoulder - it must be still. We pump the muscles with the help of the "hammer" exercise Through this exercise, you can control the speed and amplitude of the movements. This training perfectly trains the muscles of the forearm, as well as working the upper part of the biceps. This exercise is well established among professional athletes. Take the original standing position. Take both dumbbells in your hands, lower them along the trunk. The legs are slightly wider than the shoulders and bent at the knees. Palms turn one to the other and to the body. Inhale and lift one dumbbell to the shoulder joint, while the joint itself must be stationary. We bend the hand upwards.

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