Exercise Details
Body Part
Upper Arms
Equipment
Dumbbell
Target Muscle
Triceps
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How to Perform
1
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
2
Hold a dumbbell in each hand with an overhand grip, palms facing away from you.
3
Extend your arms straight up over your chest, keeping a slight bend in your elbows.
4
Lower the dumbbells down towards your chest, keeping your elbows close to your body.
5
As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement.
6
Pause for a moment at the bottom, then reverse the movement by pressing the dumbbells back up to the starting position.
7
As you press the dumbbells up, twist your wrists back to the starting position with palms facing away from you.
8
Repeat for the desired number of repetitions.
Secondary Muscles
chestshoulders
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