Position yourself chest-down on the bench with your feet firmly on the ground for stability, and reach down to pick up the dumbbells with a hammer grip (palms facing each other).
With your arms fully extended, keep your spine straight and pull the dumbbells upwards towards your chest, ensuring your elbows stay close to your body and your shoulder blades squeeze together at the top of the movement.
Hold the contraction for a second while you squeeze your back muscles.
Slowly lower the dumbbells back to the starting position, ensuring you maintain control of the weights throughout the movement. This completes one rep.
Pro Tip
Proper Grip: Hold the dumbbells with a neutral grip (palms facing each other), also known as the hammer grip. Avoid gripping the dumbbells too tightly as this can lead to forearm and wrist strain. Controlled Movements: Pull the dumbbells up towards your chest in a rowing motion, keeping your elbows close to your body. The key is to focus on squeezing your shoulder blades together at the top of the movement. Avoid jerky or fast movements; slow, controlled motions are more effective and reduce the risk of injury. Full Range of Motion: Ensure you're using a full range