This exercise involves lying on a bench with a dumbbell in each hand, palms facing down. The arms are then lifted up and rotated so that the palms face up, before being lowered back down to the starting position. This targets the chest, shoulders, and triceps.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens the muscles in the chest, shoulders, and triceps
- Improves stability and balance in the upper body
- Increases range of motion in the shoulders
- Helps to correct posture by strengthening the muscles that pull the shoulders back
- Can be done with a variety of weights and variations to target different muscle groups
How to perform
- Start by lying face down on a flat bench with a dumbbell in each hand.
- Extend your arms straight out in front of you, palms facing down.
- Slowly rotate your palms so that they are facing up, while keeping your arms straight.
- Pause for a moment at the top of the movement, then slowly rotate your palms back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Chest
Primary
Anterior Deltoid
Primary
Triceps
Primary