Instructions:
- 1Lie down flat on a bench, clutching a dumbbell in each hand overhead with arms fully extended.
- 2Keeping the upper arms stationary, lower the dumbbells by bending your elbows until they are at a 90-degree angle.
- 3Return to the starting position by extending your arms and lifting the dumbbells back to the original position.
- 4Keep the movement slow and controlled for the entire exercise.
- 5Repeat the exercise for the recommended amount of repetitions.
Tips:
- Avoid locking your elbows out completely at the top of the movement to keep tension on the muscles.
- Keep your wrists steady throughout the exercise.
- Focus on keeping your upper arms still and only moving the forearms.
- Breathe in as you lower the weight and breathe out as you lift it back up.