Lie chest-first on an incline bench set at a 45-degree angle with your forefeet firm on the floor, allowing your arms to hang straight down with a dumbbell in each hand, palms facing back.
Raise both dumbbells forward and upward until your arms are in level with your torso, maintaining a slight bend in your elbows.
Squeeze your shoulder muscles at the top of the movement, ensuring your arms are fully extended.
Lower the dumbbells back to the starting position with control, allowing your arms to hang down. Repeat for the desired number of repetitions.
Form tips
Exhale as you raise the dumbbells and inhale as you lower them.
Avoid swinging the dumbbells; use a slow and controlled motion.
Maintain a slight bend in your elbows throughout the movement.
