Transcription: To position yourself, sit down on the bench with the dumbbells in your hands. Keeping the weights close to the body, recline until you're flat on your back. Place your feet hip-width apart and your feet under the knees. Abdominals should be tight and lower back pressed firmly to the bench. Turn the elbows out to the side so that the elbows, shoulders, and upper chest form a straight line. With the palms facing away from you, move the weights away from the body so that they're resting directly over the elbows. Your forearm should be straight up and down. Slowly extend the arm straight up, formi ...
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