Instructions: Grab a set of dumbbells and sit on the edge of a incline 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 into 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 forward throughout
the entire movement. Rotating your wrists gets your chest muscles a little more involved.
Don't jerk the weight up. Use a slow controlled movement. Don't let the weights travel too far out
to the sides, or you might injure your shoulders.