- Pick up the dumbbell using a neutral grip and sit on the 45-degree bench with them resting on your thighs, close to your hip crease.
- Position your feet shoulder-width apart, under or behind your knees and flat on the floor.
- Lean back against the bench, using your thighs to help get the dumbbells into position, level with your chest and then up to a stacked position, with the wrist, elbow and shoulder all aligned.
- Point your chest upwards (but keep the ribcage tucked down) towards the ceiling and tuck your shoulder blades down into your back pockets.
- Your shoulders and glutes should be touching the bench, and there will be a small gap between your lower can and the bench.
- This is the start and end position for each rep.
- From the stacked position at the top, “pull” the dumbbells down towards your chest with the arms at an angle of 45-60 degrees to your torso.
- You have reached the end of your range-of-motion when you can no longer lower the dumbbells without the shoulder rounding forwards.
- Pause before reversing the motion, under control, to return to the start position.
- Pause again before repeating for the desired number of reps.
- On the last rep, lower the dumbbells to your chest, tuck your elbows in and sit forwards using your legs to generate momentum. You can also ask a training partner to take one dumbbell from you at a time.
- Make sure that the dumbbells do not clang together at the top of the movement.
- Ensure that you do not ‘shrug’ the weight up at the top. This reduces shoulder stability and increases the risk of injury. Focus on keeping the shoulder blades tucked down throughout.