Sit on your back on the flat bench in a negative position, i.e. pointing downwards (decline) (head closer to the floor than the legs). Hold the weights with bent arms (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, alternately push out a weight upwards to bring the almost extended arm into the hold position and lower/bend back to the starting position.
Attention:
Do not fully extend the arm in the hold position.
Lighten:
Less weight.
Harden:
More weight.
Variant I:
Extend both arms upwards at the same time and lower them back to the starting position (do not bring your arms fully together in the holding position).
Variant II:
Bench in a straight/flat position (flat bench) or in an inclined position with the seat facing upwards at an angle (incline).
