Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Sit on a supine (flat) bench, feet about shoulder-width apart and back straight. Grasp a dumbbell with your hands together at one end. Instead of holding it tightly, let the dumbbell sit in the cup formed by your thumbs and fingers of both hands together. Push the dumbbell up so that it is over your head. Your elbows should be close to the sides of your head. This is your starting position. While holding the upper arms stationary, slowly lower the dumbbell behind your head, keeping your forearms parallel to each other. Inhale during this movement. Slowly press the dumbbell back up to the starting position. Exhale during this movement. Repeat for the recommended number of repetitions.
Step 1
Sit on a supine (flat) bench, feet about shoulder-width apart and back straight. Grasp a dumbbell with your hands together at one end. Instead of holding it tightly, let the dumbbell sit in the cup formed by your thumbs and fingers of both hands together. Push the dumbbell up so that it is over your head and your elbows are straight. Your elbows should be close to the sides of your head. This is your starting position.
Step 3
Slowly press the dumbbell back up to the starting position. Exhale during this movement. Hold a dumbbell with your hands together at one end. Instead of holding it tightly, let the dumbbell sit in the cup formed by your thumbs and fingers of both hands together. Push the dumbbell up so that it is over your head and your elbows are straight. Your elbows should be close to the sides of your head.