How quickly pump up the biceps dumbbells

There is a certain set of exercises that allows you to quickly and efficiently pump two-headed muscle of the arm with dumbbells. Remember: bicep consists of two parts: short and long.

You will need

• - dumbbell;
• - the bench.

Instruction

1. For this exercise, accept the initial position. Stand up straight. Feet position shoulder width apart. Pick up the dumbbells weighing 2-3 kg. Slowly raise your hands to your chest, rotating the brush outwards during movement. Slowly lower the dumbbell to the starting position. Repeat exercise on other arm. Continue the exercise for 10-15 minutes. When performing this exercise used bicepss shoulder, trapezius and forearm muscles.
2. To perform the exercise with dumbbells, take a starting position. Sit on a bench. Keep your backs straight. In hands take dumbbells. The palms point to each other. Slowly raise arm to shoulder. The palm out to him. Reducing the biceps fully, carefully lower the shell. The palm gradually turn in the opposite direction. Repeat the exercise with the other hand. Raise the dumbbells alternately. At the conclusion of the training, the shells drop to the floor. Do the exercise 10-12 times 3-4 approach. When performing this complex is actively involved bicepss shoulder, the muscles of the shoulder girdle, trapezoids and forearms.
3. When performing exercises on a flat bench, take a starting position. Pick up a dumbbell. Sit on decline bench. Hands down, turning your palms towards each other. Keep your backs straight, not bending during the exercise. Gradually raise one hand, turning the palm to him. Try to minimize bicep. Slowly lower the dumbbell down, rotating your palm in the opposite direction. Repeat the exercise with the other hand. Perform this complex for about 10-15 minutes. Throughout the approach keep control of weight. Do not use the force of inertia. Please note that the biceps should be stretched at the bottom of the movement.