Instructions

• 1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.

• 2. Hold a dumbbell in each hand with an overhand grip, palms facing away from you.

• 3. Extend your arms straight up over your chest, keeping a slight bend in your elbows.

• 4. Lower the dumbbells down towards your chest, keeping your elbows close to your body.

• 5. As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement.

• 6. Pause for a moment at the bottom, then reverse the movement by pressing the dumbbells back up to the starting position.

• 7. As you press the dumbbells up, twist your wrists back to the starting position with palms facing away from you.

• 8. Repeat for the desired number of repetitions.