This exercise involves lying on an incline bench and holding a dumbbell in each hand. The arms are then moved in a circular motion, starting from the chest and moving outwards and upwards, before returning to the starting position. This exercise targets the chest, shoulders, and triceps.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including chest, shoulders, and triceps
- Improves upper body strength and endurance
- Increases range of motion in the shoulders
- Can be modified for different fitness levels by adjusting weight and reps
- Engages stabilizer muscles in the core and upper back
How to perform
- Start by lying on an incline bench with a dumbbell in each hand.
- Extend your arms straight up above your chest, with your palms facing each other.
- Slowly lower the dumbbells out to the sides, keeping your arms straight and your palms facing up.
- Continue lowering the dumbbells until they are level with your shoulders.
- Rotate your arms so that your palms are facing down, and continue lowering the dumbbells until they are level with your hips.
- Rotate your arms again so that your palms are facing each other, and lift the dumbbells back up to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Anterior Deltoid
Primary
Triceps
Primary
Chest
Primary