Flexion of the arms with rotation of the hand
About this exercise
"Flexion of the arms with rotation of the hand" targets the ٻانهون muscle group, suitable for beginners. The main load falls on: Triceps. Equipment needed: Dumbbell.
Description
A specialized exercise for developing the muscles of the forearm, improving grip strength and detail.
Instructions
1. Sit on a bench, place your forearms on your hips so that your hands with dumbbells hang from your knees.
2. As you exhale, bend your hands upward, contracting your forearm muscles as much as possible.
3. As you inhale, slowly lower the weight.4. For rotation: Lift the dumbbell by rotating the hand as if turning a door handle.
Muscles worked
Primary
Secondary
Warnings
1. Use light weight, as the forearm muscles are relatively weak.2. Do not help yourself with your shoulders, the movement should be strictly in the wrist joint.3. Do not drop weight in the negative phase, stretch your muscles in a controlled manner.
