Lying on your back on the flat bench, raise the dumbbells at the same time until your arms are almost straight. Then lower the weights until they are in line with each other at mid-chest height (elbows at shoulder height).
Starting position:
- Lie on your back on the flat bench
- Grasp the dumbbells slightly more than shoulder-width apart in the overhand grip
- Avoid a hollow back position (tense your torso)
- Legs are either bent and held high or placed on the floor or flat bench
- Legs are either bent and held high or placed on the floor or flat bench.
Final position:
- Dumbbell lowered to chest height (elbows bent at shoulder height)
- Forearms always perpendicular to the dumbbell, wrists fixed
Variant:
The exercise can also be performed on an incline bench. The bench should be set at an angle of around 45 degrees. The movement idea remains the same.
