Kéo quả tạ đến ngực

Pull the dumbbells to chest — tech exercise:

1. Take a dumbbell in your hand. Lower your hand down as shown in the figure. Hands relaxed, but with a slight bend in the elbow joint. The back is straight. Free hand on the belt. This will be your initial position.
2. Trying to use the shoulder muscles on the exhale, raise the dumbbell to chest level. Try to keep your motion directed the elbows.
3. On the inhale, lower the dumbbells down to the starting position.

It is important to control the weight, since the wrong execution are possible asymmetries in muscle growth. Moreover it is likely to damage the shoulder joint. Try to perform this exercise without jerks and sudden movements.