Dumbbells hildikişin destê yekê li rexê wê radizê

Lifting dumbbells with one hand lying on its side — technique exercises:

1. Hold a dumbbell in one hand, lie sideways on the bench.
2. Legs bent at the knees, his free hand bent at the elbow, located a brush on the shoulder (shown). This will be your initial position.
3. Then on the exhale, raise your arm with the dumbbell up. Hold in the top position for a second. Perform this movement without jerks and sudden movements.
4. On the inhale slowly lower the dumbbell to the starting position.