Exercise Database

Initiation

Have client sit at the end of the bench, with the dumbbells resting on their thighs. Instruct client to rock backwards into a lying position, while simultaneously bringing the dumbbells up in front of the chest (arms should be fully extended). Client’s feet should be flat on the floor and client should maintain curvature in the low back.

Spotting

The trainer (standing behind the bench near the client’s head) should assist the client to get the weights into position. All spotting assistance should be provided by grabbing client’s wrist/forearm (and not spotting at the elbow).

Movement

Instruct client to take a prontated grip (palms facing away from face) and by bending the arm at the elbow, move the dumbbells from in front of their chest to a point where their arm is bent at slightly more than a 90° angle (generally elbow will be 1-2″ inches below parallel with the chest at this point.)

At bottom of the movement, client should pause, then return weights back to starting position.