🔥 ARMS FINISHER & BICEPS & TRICEPS 

Getting the most out of the exercise is only possible if you follow the tips below:

• the movement should be carried out cleanly – without swinging, jerk;
• lift the dumbbells from the hips to shoulder level should be in a wide arc;
• at the top point, you must perform a peak contraction and compress the biceps for 2-3 seconds;
• lifting should be faster than lowering;
• do not drop the dumbbells, but always accompany her smoothly down;
• it is not necessary to fully extend the arms at the lower point of the movement;
• stretch the biceps between the approaches;
• hand training is best to start with this exercise;
• for the development of strength, follow 5 sets of 3-5 repetitions, for volume – 3 sets of 7-10 repetitions, for the definition – 2-3 sets of 15-20 repetitions;
• when working with heavy weights and the number of repetitions in the range of 4-8 you can resort to the use of straps

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

• movement (extension) should be carried out only by the muscles of the forearm;
• so that the hand with the dumbbell behind the head (“working”) “does not swing”, hold
• its upper part with the other hand;
• when bending the elbow, lower the dumbbell down to the full stretch of the triceps;
  when taking a lot of weight to reduce the load on the joints, do not bend the arm to the end;
• stretch fully (at the lowest point) and squeeze (at the highest point) the triceps muscles;
• make the bend smoothly and slowly, and the move bend is powerful and explosive;
• do not use large weights dumbbell;
• breathing technique: exhale – on the force / extension of the arm, inhale – flexion of the arm;
• parameters of training: the number of approaches 3-4, reps 10-12.