Lie face-up on one flat bench, extend your arms by the side of your torso and parallel to the floor, hold one dumbbell in each hand, elbows close to your torso, palms facing to your thighs. That is your starting position

Keep your torso stationary and arms straight with a slight bend at elbows but locked. Remove your arms in a semicircular motion and rotate your palms together until dumbbells are in front of your head touching each other and palms become to facing down

Return dumbbells back in the same semicircular motion Continue reading »