Begin by lying across a bench, with only your upper back and shoulders supported.
Your feet should be flat on the floor, and your hips slightly lowered. Hold a dumbbell with both
hands, palms pressed against the underside of the plates, arms extended straight above your
chest.
Keeping a slight bend in your elbows, lower the dumbbell in an arc over your head until your upper arms are in line with your torso.
Pull the dumbbell back over your chest by contracting your chest and lats, following the same arc as you lowered it.
Repeat for the desired number of repetitions.
Exercise Tips
Keep a slight bend in your elbows throughout the movement to avoid joint strain.
Ensure your upper back and shoulders are firmly supported on the bench.
Avoid lowering the dumbbell too far behind your head to prevent shoulder strain.
Primary Muscle Group
Chest
Secondary Muscle Group
Full Chest
Equipment
Dumbbell
Grip
Hammer
Grip Number
Two Handed
Date Published: Nov 4, 2025
Last Updated: Nov 4, 2025
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