Concentrated bending of one hand with a dumbbell


Concentrated bending of one hand with a dumbbell. The starting position is sitting on the bench. Holding the dumbbell in the lowered arm, press the elbow against the inner surface of the thigh:

– inhale and bend the hand;

– At the end of the movement to exhale.

Movement, performing concentrated bending


This exercise will allow you to control the amplitude, speed and dimension of movements.It is intended mainly for the work of the biceps, the shoulder muscles.

Video for exercise – concentrated bending of one hand with a dumbbell

The use of concentrated exercise flexing one arm with a dumbbell

For whom: To everyone, from beginner to master.

When: In the second half of the workout.The last exercise for the biceps, in front of the concentrated bend of one hand with a dumbbell, is to flex the arms with the neck of the bar and bend the hands with the dumbbells with the hammer grip.

How many: 3 sets of 8-15 repetitions alternately on each hand.

Arm exercises

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