ליפטינג האַנטעלז אין פראָנט פון איר אויף אַ פלאַך באַנק

Lifting dumbbells in front of you on a flat bench equipment exercise:

1. Sit on incline bench with an angle of 30 to 60 degrees, hold the dumbbells in each hand. You can vary the incline of the bench.
2. Bring the barbells up to 10 inches from the hips. The palms are directed downwards. This will be your initial position.
3. Slowly lift the dumbbells slightly above shoulder line. Elbows can be slightly bent. In the top position hold the dumbbells for 1-2 seconds.
4. Lower your arms to the starting position.
5. Follow the recommended number of repetitions of these actions.