Instructions:
- 1Lie down on a flat bench holding a dumbbell in your right hand resting on top of your thigh.
- 2Lift the dumbbell to shoulder height using your thigh to push it up into position. Your palm should be facing inwards.
- 3With a slight bend on your elbow, lower the weight slowly in an arc-like motion on your right side. Your arm should be perpendicular to the torso at the bottom of the move.
- 4Lift the dumbbell back to the starting position as you breathe out. Lock the arm at the top as you squeeze your chest muscles.
- 5Repeat the movement with the left hand. Continue to alternate sides.
Tips:
- Keep your back flat on the bench.
- Keep your movements slow and controlled.
- There should be no pain during this exercise.
- Maintain a slight bend in your elbow throughout the movement to prevent strain.