This exercise involves holding a dumbbell with both hands and lowering it behind your head while keeping your arms straight. Then, you bring the dumbbell back up and over your chest, completing one repetition. It primarily targets the chest, back, and triceps muscles.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including the chest, back, shoulders, and triceps
- Improves upper body strength and endurance
- Increases flexibility and range of motion in the shoulders
- Can be modified for different fitness levels by adjusting weight and reps
- Can be done with minimal equipment, making it a convenient exercise to do at home or while traveling
How to perform
- Start by lying on a bench with your feet flat on the ground and your knees bent.
- Hold a dumbbell with both hands and extend your arms straight up towards the ceiling.
- Slowly lower the dumbbell behind your head, keeping your arms straight and your elbows locked in place.
- Once the dumbbell is behind your head, slowly bring it back up to the starting position, making sure to keep your arms straight and your elbows locked in place.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Chest
Primary
Back
Primary
Traps
Primary
Triceps
Primary