Sit on lower pad with back against upper pad, facing dumbbell in rack. Position feet under padded bars. Grasp dumbbell by handle with both hands. Pull top of dumbbell to chest. Push dumbbell up over chest with both hands under inner plate of dumbbell. Raise hips up from pad and recline torso back so chest faces upward. Keep hips and elbows slightly bent.
Keeping elbows slightly bent throughout movement, lower dumbbell over and beyond head until upper arms are in-line with torso. Pull dumbbell up and over chest. Repeat.
Avoid hips from raising up significantly. Actual range of motion is dependent upon individual shoulder flexibility. Keep elbows fixed at small bend throughout exercise. See suggested mount & dismount.
- Latissimus Dorsi
- Teres Major
- Triceps, Long Head
- Deltoid, Posterior
- Pectoralis Minor
- Levator Scapulae