Sit on your back on the flat bench in a negative position, i.e. pointing downwards at an angle (decline) (head closer to the floor than the legs). The arms are almost stretched out to the respective side (approximately horizontal to the floor), a dumbbell is held in each hand with the palms facing upwards. Bring your arms, which are always almost straight, together in front of your chest (holding position). Then lower your arms (weights) back to the starting position in a controlled manner (the movement creates a semi-circle, so to speak).
Attention:
Do not fully extend your arms, keep your elbows in front of your shoulders (do not bring the dumbbells fully together).
Lighten:
Less weight (no additional weight).
Harden:
More weight.
Variation:
Bench in a straight/flat position (flat bench) or in an inclined position with the seat facing upwards (incline).
