Lie on your back on the floor (legs may be raised). The upper arms of the bent arms lie flat on the floor and point to the respective side, the forearms point upwards in the line of vision (approx. 90 degrees in the elbow joint), grasp dumbbells with a pronated grip so that the palms are facing forwards, push the weights upwards to bring the almost fully extended arms into the holding position, rotating the arms inwards during the movement (twisting the arms) so that the palms face each other in a neutral grip. Then rotate the arms out in the reverse sequence of movements and lower/bend them back to the starting position (rotational grip).
Attention:
Do not fully extend the arms in the hold position and do not bring the weights fully together; keep your back in contact with the floor while performing the exercise.
Lighten:
Less weight.
Harden:
More weight.
