- Start by lying flat on a bench with a dumbbell in each hand.
- Hold the dumbbells at chest level with your palms facing forward.
- Engage your core and press the dumbbells upward until your arms are fully extended.
- Lay flat on the floor or a bench with your fists extended to the ceiling and a neutral grip.
- Break at the elbows until your fists are by your temples. Then extend your elbows and flex your triceps at the top.
- Sit on the bench and hold a dumbbell with both hands. Raise the dumbbell overhead at arms length, holding the weight up with the palms of your hands.
- Keep your elbows in while you lower the weight behind your head, your upper arms stationary.
- Raise the weight back to starting position.
- Start by lying on a decline bench with a dumbbell in each hand.
- Hold the dumbbells above your chest with your arms extended and your palms facing each other. This is the starting position.
- Slowly lower the dumbbells towards your forehead by bending your elbows. Keep your upper arms stationary and only move your forearms.
- Once the dumbbells are close to your forehead, reverse the motion by extending your elbows and returning to the starting position.
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