Getting Started

• 1

  Set an incline bench and place dumbbells on the floor at sides of bench. With chest towards bench, seat on the bench, lean forward and touch chest on the pad while extending legs backwards supporting on the floor.

• 2

  Grab both dumbbells in your hand in a hanging position with your elbow straight and bring it towards the ceiling by bringing your arm and elbow in the backward direction.

• 3

  Slowly lower the dumbbell towards the ground and repeat the sequence.