Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Sit on the end of a supine (flat) bench. Grasp dumbbells with both hands, palm facing inwards. Keep your feet flat on the floor. Bend over so that your chest is on your thighs. Bend your elbows so that the upper arms are parallel to your back and the elbow is at a 90 degree angle. This is your starting position. Straighten your elbows in a kickback motion. As the dumbbells move, rotate your hands so that the palms are facing back. Exhale during this movement. Lower the dumbbells back to the starting position, keeping your upper arms stationary and parallel to your back. Inhale during this movement. Repeat for the recommended number of repetitions.
Step 1
Sit on the end of a supine (flat) bench. Grasp dumbbells with both hands, palms facing inwards. Keep your feet flat on the floor. Bend over so that your chest is on your thighs. Bend your elbows so that the upper arms are parallel to your back and the elbows are at a 90 degree angle. This is your starting position.