B. Keeping your right elbow bent, lower your right hand toward the floor behind your head and rest at about ear level. (Note: Make sure to keep your left arm extended over your chest.)
C. Extend your arm and then bend your elbow again, this time lowering your left hand toward your right nipple. Continue alternating the B and C positions for 20 to 30 repetitions. Then repeat with the other arm. Remain in the bench press position for the next exercise.
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The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.