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Starting position - standing, arms with dumbbells folded in front of the chest crosswise. Move your arms to the sides a horizontal position, and bring them to their original position. Alternately change the mutual of the hands: right over left, then left over right, etc. Two sets of 13 to 16 repetitions. The pace is average. Starting position - standing, hands with dumbbells down. Bending your arms, raise the dumbbells to your forehead, where they "converge. " The elbows also go up. Just do not hit yourself with a dumbbell on the head, do the exercise slowly, focusing on biceps. Two sets of 9 to 10 repetitions.

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