Straightening and bending the elbows in two positions

How to properly perform the exercise: elbow extension and flexion in two positions?

The movement is performed by:

• the muscles of the glutes, thighs, and arms.

Additionally, it works:

• the muscles of the inner thighs and calves, back, and abdomen.

Starting position:

Place your feet shoulder-width apart, with the toes of your shoes pointing slightly outward. Back straight, abs tight. Bend your knees slightly and lean your straight torso forward, lowering your arms vertically. Palms facing outward.

Movement: Bend your elbows to a right angle, raising them to the sides of your waist. Straighten your elbows, lifting the dumbbells back. Bend your elbows to a right angle and move into a half-squat position – knees bent to a right angle and above your knees, with the toes of your shoes pointing more outward. Back straight, abs pulled in. Extend your arms down between your legs, rotating your fingers forward. Bend your elbows, bringing the dumbbells to your shoulders. Straighten your elbows and Return to the starting position. Repeat.

Instructions: Feet shoulder-width apart. Hold the dumbbells with a hammer grip. Keep your back straight and your abs pulled in. Bend your knees over your feet.

You'll need dumbbells for this exercise.