Video Demo
- Use a flat or slightly inclined bench.
- Grab a single dumbbell with both hands, holding it by the inner “top” part of the dumbbell (the weighted end).
- Sit on the bench with the dumbbell on your lap. Lie back on the bench so that your head is at or just over the end of the bench. Keep your knees at about a 90 degree angle. Your lower back should stay slightly arched. Engage your core to keep your body stable.
- Hold the dumbbell with both hands, gripping it by the inside of the dumbbell's top with your palms facing each other. Your arms should be fully extended straight above your chest.
- Keep a slight bend in your elbows, and make sure your elbows are pointing slightly toward your feet (not flaring out too much). This is your starting position.
- Slowly lower the dumbbell behind your head, keeping a slight bend in your elbows. Control the movement as you bring the dumbbell down. The goal is to stretch your lats and chest, so lower the dumbbell as far as your range of motion allows. Your arms should move in a smooth arc, but avoid overstretching.
- As you bring the dumbbell down, you should feel a stretch in your chest, lats, and shoulders. Don’t let your back over-arch, and keep your core engaged to avoid unnecessary stress on your lower back.
- Once you reach the bottom of the motion, reverse the movement by pulling the dumbbell back up over your chest. Keep the motion controlled as you bring the dumbbell back up to the starting position.
- As you bring the dumbbell back over your chest, focus on squeezing your chest and lats to engage the muscles.
- Continue performing the movement in a controlled motion for the desired number of reps.