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How to perform it
Step-by-step instructions
- 01Secure your feet on a decline bench and hold the dumbbells above the lower chest with palms facing each other and elbows softly bent.
- 02Set the shoulder blades against the bench, brace the trunk, and keep the elbow angle fixed.
- 03Open the arms in a wide arc while allowing the forearms and wrists to rotate smoothly through the prescribed twist.
- 04Stop when the chest is comfortably stretched or before either shoulder rolls forward.
- 05Reverse the rotation and squeeze the dumbbells back over the lower chest without turning the movement into a press.
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Variations
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Alternatives
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