Instructions: Grab a set of dumbbells and sit on the edge of a decline bench. Rest the dumbbells on their
ends on the tops of your knees. Lean back and at the same time lift the dumbbells up towards
your shoulders and lean back onto the bench. Lift the weights up till your arms are straight.
Rotate your wrists and arms until your palms are facing each other. This is your starting
position. Next, keeping your elbows far back as possible, lower the weights as far as you can go,
at the same time twist your wrists so your palms face forward when you have reached the bottom of the
exercise. Slowly, push the weights back up rotating your wrists again so your palms face inward at
the top of the movement. Repeat for the number of reps assigned. Note You can keep your palms facing out in front
of you throughout the entire movement.
Don't jerk the weight up. Use a slow controlled movement. Don't bounce the weight as you lower
them . Use control, this will prevent injuries. Don't let the weights move to far out from your
sides. This can cause shoulder injuries.