Hold a dumbbell in each hand. Take a 30-45° incline bench and lie with your stomach on the padding.
2
Your arms hang towards the floor and are pulled slightly downwards by the weight so that your back shoulder is stretched. Your palms are facing inwards.
3
Powerfully pull the dumbbells up towards your chest until your elbows are next to your body and your upper arms are 90° away from your upper body. Hold the position briefly. Breathe out as you do so.
4
Lower the dumbbells slowly and in a controlled manner until your arms are stretched again and in the starting position. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
When the dumbbells are in the lowest position, your shoulders should be pulled down slightly.
Muscle groups
Primary
Shoulder (posterior)
Secondary
—
Tertiary
—
Equipment
Dumbbell
Inclined bench
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