University of Evansville Athletics

Instructions

With bench at 45 degrees, place chest flat on top with head above the top of the bench looking forward and down.  With dumbbells in each hand, begin with a straight arm position; pull weight up with flexion at the elbow reaching 90 degrees.  When pulling up, aim to squeeze the shoulder blades together.  Bring both elbows up in line with the body and lower gradually to repeat the action.  Common Error:  Bringing the chest up off the bench to enable other muscles to become involved in the movement.

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