This complex will provide you with a forearmed forearm. Do it twice a week. Each exercise includes 2-3 approaches.
V-shaped lifting standing
Take dumbbells, stand upright, feet shoulder-width apart.
Raise the slightly bent arms forward so that they form the beech V. The thumbs point upwards.
Lift the dumbbells to the level of the shoulders, stop for a second, then smoothly lower your arms, returning to the starting position. Do 12-15 repetitions.
Stand upright, legs slightly bent.
Lift your dumbbells to your shoulders, unfolding your palms to each other. Squeeze shells without bending in the back.
Hold a second pause and slowly, after spending at least 3 seconds, put your hands in the starting position. Repeat 6-8 times.
Drag of the Renegade
Place the shells parallel to each other, brushes shoulder width or slightly wider. The body with legs form a single line.
Left on one hand, pull the other dumbbell to the waist. Return to the starting position and repeat the exercise 6-8 times, alternating hands.