Circling With One-Hand Dumbbells

In the final position, the dumbbells of the skull, then you come back slowly and under control to the starting position and repeat.

Alternate front raises

Holding dumbbells at arm's length on the sides of the thighs backs of the hands forward.

The elbows are slightly bent and alternately one and the other arm so high until you get to the level of the forehead.

Circling with one-hand dumbbells

Total Development

In the upright position, hold dumbbells in front of her knees bent slightly parallel arms close together.

First you lift the dumbbells to ear level stretched out, stretched out from movement is in the horizontal plane until the dumbbell outstretched in front of the body.

Almost touching, and then run the dumbbells to the starting position before the body (it is a backward phase outstretched) and repeat the entire movement.


http://www.muscleseek.com/perform-decline-reverse-crunches/

On an inclined bench

You lay down on the incline bench chest, a face to the backing plate. Slope benches are chosen such that the dumbbells are holding in her outstretched arms parallel towards the ground, do not touch the bench. and arms are still in the elbows slightly bent. It's like a classic exercise bent.