Setup
Set an incline bench to about 30-45 degrees and lie face down with your chest pressed firmly against the pad, feet planted on the floor for stability. Hold a dumbbell in each hand with arms hanging straight down toward the floor, palms facing each other.
How to do it
- Pull the dumbbells up toward your hips by driving your elbows back behind your body.
- Squeeze your shoulder blades together hard at the top of each rep.
- Lower the weights under control until your arms are fully extended.
- Keep your chest glued to the bench throughout the entire movement.
- Focus on pulling with your back muscles rather than your arms.
Watch out for
- ✗Lifting the chest off the bench to use momentum instead of keeping it pressed down.
- ✗Pulling the dumbbells too far forward toward the shoulders instead of straight back toward the hips.
- ✗Using the biceps to curl the weight rather than driving the elbows back with the lats.