Necə edilir

1. 1

   Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.

2. 2

   Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.

3. 3

   Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.

4. 4

   Pause, then extend the elbow and return to the starting position.