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, push the weights upwards to bring the almost fully extended arms into a holding position, rotating the arms inwards during the movement (turn the arms in) 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) or in an inclined position with the seat facing upwards (incline).
