PreparationSit on bench, grasp dumbbell with both hands and hold it above head. Let elbows point forward.
ExecutionLower forearms far down behind head. Keep elbows in position. Return and repeat.
Variations / CommentsAlternatively grasp dumbbell under inner plate. Flex wrists at bottom of motion to prevent dumbbell from hitting body.
|Deltoid, Anterior | Pectoralis Major, Clavicular | Rectus Abdominis | Erector Spinae | Wrist Flexors