How to do it
Pin your shoulder blades flat against the bench throughout every repetition.
- 1
Lie on a bench with a dumbbell in each hand.
- 2
Extend your arms above your chest, palms facing each other.
- 3
Lower one dumbbell by bending the elbow, keeping your upper arm stationary.
- 4
Extend your arm back to the starting position.
- 5
Alternate and perform the same movement with the other arm.
- 6
Repeat for the desired number of repetitions on each arm.
Expert tip
Perform the movement slowly and with control to prevent using momentum and to ensure muscle engagement.
Common mistakes
- ✕Upper arm drifting during elbow flexion
- ✕Flaring the elbows outward
- ✕Letting the wrists bend backward