Recommendations: 2-3 Sets, 8-12 Reps, 805 Wght
Hold a dumbbell with both hands, letting it rest between the thumb and first finger of both hands. Place your shoulders across the bench with your body straight and your knees at right angles and your feet flat on the floor. Extend your arms, elbow straight, so that the dumbbell is above your chest. This is the starting position. Slowly lower the dumbbell through an arc until the dumbbell is behind your head and the upper arms are parallel to the floor. Inhale during this movement. Hold briefly (about 1-2 seconds). Return the dumbbell to the starting position by reversing the raising of the weight through the same arc as was used for lowering it. Exhale during this movement. Repeat for the required number of repetitions.
Step 1
Hold a dumbbell with both hands, letting it rest between the thumb and first finger of both hands. Place your shoulders across the bench with your body straight and your knees at right angles and your feet flat on the floor. Extend your arms, elbow straight, so that the dumbbell is above your chest. This is the starting position.