While lying on your back on the flat bench, hold the dumbbells in a neutral grip with your arms almost straight above your collarbone. With your elbows slightly bent, move the weights evenly outwards and downwards in an arc. When the dumbbells are at head height, pause briefly before pushing the weights up again.
Starting position:
- Lie on your back on the flat bench
- Arms (almost) stretched out in a high position, grasp dumbbells in a neutral grip
- Avoid a hollow back position (tense your torso)
- Legs are either bent in a high position or placed on the floor or flat bench
- The dumbbells are held in a neutral position.
Final position:
- Dumbbells are lowered in a parallel arc to head height (arms practically form a line)
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.
