Grasp
two moderately weighted dumbbells and sit at the end of a flat bench with
your feet set at around shoulder width distance apart flat on the floor.
Raise the weights up and have them rest upon the ends of your knees. Rock
backwards keeping the weights pressed against your knees, until you are
lieing on the bench with the dumbbells held at straight arms length above
you, returning your legs to the start position. Rotate
your palms so that they are facing inward toward each other. Bend
your arms around 10 degrees and keep them slightly arced like this
thoughout the movement. |
