In the initial position slightly bend your elbows. This will help to work with more (Palms facing back) in the starting position. However, keep in mind that the benefits of this small, because at the turn of forearms around its axis 180 biceps tendon that attach to the elbow, severely twisted and biceps strength decreases. To achieve the maximum reduction in biceps, dumbbell, start turning when the elbow forms a right angle. Holding the breath while lifting dumbbells obegchaet hold the body in a stationary position and allows a better focus on muscle contraction. Do not bend or unbend his hands at the wrists by the end of the set. Keep your hands in line with the forearms. Application To: Everyone, from novice to master.
When: At the beginning workout for biceps. After lifting dumbbells for biceps standing Make lifts concentrated on biceps or upgrades to the biceps in the block machine. How much: 3-4 sets of 8-12 repetitions. Sports Rises dumbbells biceps standing shock increasing the weight and force of the biceps and other muscles involved in elbow flexion and forearm supination (turning the forearm around its axis outwards). The strength and power of these muscles largely determines your sport performance in weightlifting, gymnastics, wrestling, hockey, mountain climbing and other sports, which is characterized by bending the arm at the elbow. 3. Pump up your biceps: Middle and upper biceps, upper arm / Formative Exercise / Thickens mid bicep technique Take dumbbell in each hand a neutral grip (palm facing the side of the thighs).