· Place the dumbbells at he head of the bench.
· Lie facedown on a raised bench; raised enough for your arms to move freely beneath the bench.
· Place your toes on the floor in order to stabilise yourself.
· Grasp the dumbbells and with a 30 degree bend in your elbows, this is the starting position.
· Raise your arms to shoulder height, maintaining a controlled motion.
· Return to starting position and repeat.
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