Movement · Chest
Sit on a flat bench with a dumbbell in one hand, resting it on top of your thigh. Lie back on the bench, keeping the dumbbell pressed against your thigh. Using your free hand, help lift the dumbbell up to the starting position. Hold the dumbbell directly above your shoulder with your arm extended and palm facing inward. Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow. Pause when your arm is parallel to the ground, then reverse the movement and bring the dumbbell back to the starting position. Repeat for the desired number of repetitions, then switch arms and repeat.
Technique
Sit on a flat bench with a dumbbell in one hand, resting it on top of your thigh.
Lie back on the bench, keeping the dumbbell pressed against your thigh.
Using your free hand, help lift the dumbbell up to the starting position.
Hold the dumbbell directly above your shoulder with your arm extended and palm facing inward.
Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.
Pause when your arm is parallel to the ground, then reverse the movement and bring the dumbbell back to the starting position.
Repeat for the desired number of repetitions, then switch arms and repeat.
Training plans
No current ScoreDive plan references this exercise.
Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.
