Holding a pair of dumbbells, sit on a bench that is inclined at 45 to 60 degrees.
Allow your arms to hang straight down by your sides, with your palms facing inward (neutral grip).
Keeping your upper arms still, exhale as you slowly curl one dumbbell up towards your shoulder. As the dumbbell rises, gradually supinate your forearm (rotate it outward) so that your palm faces your shoulder by the top of the movement.
Hold for a count of two and squeeze your biceps.
Inhale as you slowly reverse the motion and return the dumbbell to the starting position.
Repeat the movement with your opposite arm.
Alternate arms.
Знайти програму
