Necə edilir

1. 1

   Seat yourself on an incline bench with a dumbbell in each hand. You should pressed firmly against he back with your feet together. Allow the dumbbells to hang straight down at your side, holding them with a neutral grip. This will be your starting position.

2. 2

   Initiate the movement by flexing at the elbow, attempting to keep the upper arm stationary.

3. 3

   Continue to the top of the movement and pause, then slowly return to the start position.