Lying on your back on the inclined flat bench, hold the weights with your arms bent at an angle (approx. 90 degrees at the elbow joint) slightly above chest height (upper arms pointing to the respective side), grasp the dumbbells with a pronated grip so that the palms are facing forwards, push the weight upwards to bring the almost fully extended arms into a forward holding position, rotating the arms inwards during the movement (rotating the arms inwards) so that the palms are facing each other in a neutral grip. Then rotate the arms out in the reverse sequence of movements and lower/bend them back to the starting position (rotational grip).
Attention:
Do not fully extend the arms in the holding position and do not bring the weights fully together.
Lighten:
Less weight.
Harden:
More weight.
Variation:
Bench in a straight/flat position (flat bench) instead of in an incline or even decline position.
