Skill level
Beginner
Type
Strength Training
Equipment
Dumbbells
Body Parts
Pecs

Step-by-step instructions

1. Grab a pair of dumbbells and lay on your back on a flat bench. Making sure to keep your elbows slightly bent, start by holding the dumbbells near your hips. Keeping your arms parallel to the floor, rotate your arms and bring the dumbbells back, so they touch behind your head. Slowly return to the starting position. That's one rep.