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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.

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