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Extremely easy to implement ednostavno exercise that you can use a hammer instead of the standard folding.

Dynamite:
Biceps long head - lead (Biceps Brachii, Long Heads)
Biceps short head - help (Biceps Brachii, Short Heads)

Synergists:
Brachial (Brahialis)
Brachioradialis - Forearm muscles (Brachioradialis)

Extras:
Large breast muscles (Pectoralis Major)
Rear shoulder heads (Deltoid Posterior)
Forearm muscles (Wrist Flexors)

Options

No variations. Can be performed alternately in series or between series.

Method of execution

1. Take two dumbbells (alternating with repeat or at least to maintain balance) and stand upright stride with the level of the shoulders;
2. Select the operating arm;
3. Take it with a hand to fix the hip and elbow;
4. Slowly move the dumbbells to the opposite side, making it stick close to the body;
5. Hold the pressure point and back.

Guidelines

Typical of people involved in bodybuilding is to not deploy fully in this movement, ie not to give peace of muscle by the end of the series to increase the pump power and endurance. This applies to all lovers of "denial" series.

Relevance

Exercise builds there, a secondary character. Specific amplitude does not allow use of chiyting. Include it as a second or third in exercise programs biceps in the basic period. It is suitable for both beginners and intermediate fitness enthusiasts and athletes to experience.

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