To begin, select the appropriate weight then hold the dumbbells by your side (Figure 1). From here, flex the elbow bringing the dumbbell up towards the chest using your bicep.
Brace through the core – avoid arching the back (Figure 2).
Slowly lower the arm to return to the start position and repeat with the other arm (Figure 3).
Using the muscles in your chest, bring the weights together till they are touching. Repeat for as many desired reps. Control the weight coming back down again.
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