On video blog Igor Mazurenko shows armwrestling fans how to train. In this video you will find out how to train biceps and supination at the same time. On one site of the dumbell has to be twice more weight than on the oposite side (dumbell weight choosen to own capabilities). Important ... time of each set in this exercise minimum 20 seconds (between 20-25 seconds, which will be 8-12 reps), hold dumblle in this same angle. Useful - fight in hook. Enjoy !