How to do it
Pin your shoulder blades back and down throughout the entire set.
- 1
Sit on a bench and lean forward, placing your forearms on the bench with your hands hanging off the edge, palms facing down.
- 2
Hold a dumbbell in each hand with your thumbs wrapped around them for support.
- 3
Lift the dumbbells by extending your wrists upwards.
- 4
Lower the dumbbells back down in a controlled manner.
- 5
Repeat for the desired number of repetitions.
Expert tip
Ensure your wrists are positioned just beyond the edge of the bench to allow a full range of motion without obstruction.
Common mistakes
- ✕Lifting the forearms off the bench
- ✕Bending the elbows during each rep
- ✕Bouncing the wrists at the bottom