Tips Top
Sit on the edge of the bench. Straighten your torso, straighten his chest and shoulders, gather in the stomach. Slightly rotten in the lumbar spine, lumbar muscle strain and fix this posture until the end of the set. Take a deep breath and hold your breath. Squeeze your biceps and bending your elbows, lift the dumbbells up. When the weights rise higher than your hips, start to expand the hands up.
At the top of the exercises (dumbbells at the top of the chest) palm facing the ceiling. Raise both dumbbells at the same time and at a moderate pace. During lifting dumbbells not move your elbows and keep them on the sides of the torso. When the brush will be at the top of the chest, pause and even more tense the biceps. Exhaling, slowly lower the dumbbells at the same time turning his hands at the wrists.
At the bottom at arm fully extended, palms facing each other. Tips Do not sit across the bench. In this case, fearing to touch the edge of the bench dumbbells, you will unconsciously lean forward. If you're working with heavy dumbbells, then forward bend provoke rounding the back, which can lead to spinal injuries. Therefore it is always just sit along the bench (at its short edge). Keep the trunk rectified and not wobble. All movement occurs only at the elbow. The remaining parts of the body should always remain fixed. Hold your breath while lifting dumbbells. This helps keep the correct posture and allows us to develop a more powerful force biceps.
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