1
Sit on an inclined bench set at 45-60 degrees with back firmly against the pad. Place feet flat on the floor or footrest. Hold a dumbbell in each hand at shoulder height with palms facing forward, elbows bent at 90 degrees.
2
Grip dumbbells firmly with neutral wrist position. Position elbows at approximately shoulder width, slightly tucked in toward the body. Ensure core is engaged and back maintains contact with the bench throughout the movement.
3
Lower the dumbbells in a controlled manner by bending the elbows, bringing the dumbbells down toward the shoulders. Maintain a 45-degree elbow angle relative to the body. Stop when forearms reach approximately parallel to the ground without touching the shoulders.
4
Press the dumbbells upward by extending the elbows, driving through the triceps. Lock out the elbows at the top of the movement with a slight bend to protect the joints. Return to the starting position and repeat.