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Instructions for Dumbbell Curls

13.08.2016

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Equipment needed: set of dumbbells

Take a dumbbell in each hand and lie on a bench, feet firmly on the floor.
Press your shoulders, back, head, and buttocks to the bench. Position the dumbbells near your chest and armpits with your palms facing inward. Keep your wrists straight.
Exhale, pull in your abs, and slowly press the dumbbells up directly above your chest. Your arms should be shoulder-width apart. Keep your elbows straight but not locked.
Inhale and lower the dumbbells slowly in a wide arc until they are level with your chest. Keep the dumbbells parallel.
“Fly” the dumbbells toward the ceiling in the same gentle arc