Lie on a flat bench with your feet up and dumbbells extended together directly over your chest in a neutral grip (palms facing each other). Allow a natural arch in your lower back, and actively press your shoulders down toward your hips (A).
Without changing the position of your hands, bend your elbows and slowly lower the dumbbells next to your ears (B). EASY
Pause with the dumbbells next to your ears.
Activate your triceps to push the dumbbells back to the start, ending with nearly locked elbows (A). HARD
Why It’s Perfect for You
This is the perfect complement to the last exercise, the Straight Bar Cable Pressdown, because of the hand position. This movement targets the triceps and creates definition in the middle of your upper arm. By anchoring your shoulders down toward your hips, you also improve shoulder stability.