Flexing the forearms against the arms with a dumbbell
This exercise is executed with the legs slightly spread and holding the dumbbell at the level of the thighs with the arms streched down. Breathing: inhaling takes place when the dumbbell is lifted against the chest by flexing the forearms upwards thus contracting the biceps. Exhaling should occur when returning to the initial position. This exercise helps develop the biceps as well as the flexing muscles of the forearms. While performing the execution, the fists should be maintained straight along the forearms, the body should be in a straight position and the ellbows should be close to the body. Execution: The upper body is bent foreward and so are the arms as the movement starts with an effort concentrated by the entire body just to end in a position in which the upper body is slightly leaned back. In order to obtain obvious results the exercise could be executed differently, according to the particular muscle you want to work on. a) Lenghtening the biceps requires using the supination grip. b) The inward segment of the biceps requires holding the dumbbell by the bar ends using the supination grip. c) The outward segment of the biceps and their shortening requires holding the dumbbell with the hands closer on the bar. d ) Shortening the biceps and bringing them out requires using a position with the legs slightly spread, the upper body leaned forward and the ellbows placed on the thighs. Bar tractions using the supination grip This exercise should be executed hanging on a fix bar with the hands shoulder length apart, lifting the body to the chin level or even higher. Tractions have an impact on the development of the biceps, flexing muscles of the forearms and on the dorsal muscle.