This exercise involves lying on a bench with a dumbbell in both hands, and pulling the weight over the head and towards the chest, while keeping the arms bent. It primarily targets the chest, back, and triceps muscles.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the biceps muscle group
- Improves arm strength and definition
- Helps with grip strength
- Can be done with minimal equipment
- Can be easily modified for different fitness levels
How to perform
- Start by lying flat on a bench with your feet firmly planted 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 slightly bent.
- Once the dumbbell is behind your head, slowly raise it back up to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Back
Primary
Chest
Primary
Traps
Primary
Triceps
Primary