Lie across a bench with shoulders and upper back supported and head hanging down. Plant feet firmly ensure stability before commencement.
Hold dumbbell by supporting the top plate with both hands flat against it, holding the dumbbell handle between the thumbs. Start with arms fully extended, the dumbbell vertically in line with the neck. Lower the weight in a gentle arc to reach over and beyond the head. Return to starting position, returning in the same plane. Inhale on lowering, exhale on lifting.
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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.