Standing Dumbbell French Press

Stand up straight. Grab a dumbbell with both hands, hold the dumbbell at arm's length above your head. Hint: if the weight is large, it is better to use the help of a partner. Grasp the dumbbell as shown in the picture: the disk is in the palms, thumbs on the handle. The palms are turned up. This will be your starting position. The part of the arm from the shoulder to the elbow is next to the head, perpendicular to the floor. On an inhale, lower the dumbbell back behind your head in a semi-circular path. Keep moving until your forearm touches your biceps. Hint: the shoulders and elbows remain motionless, the movement is performed only by the forearms. As you exhale, tensing your triceps, raise your arms, returning the dumbbell to its original position. Complete the required number of repetitions. Variations: You can perform this exercise using a regular or EZ barbell, holding it with a pronated grip (palms facing in, 10-15cm apart). Instead of a dumbbell, you can also use a rope handle attached to the cable of the lower pulley.