Dumbbell Incline Reverse Raise with Supported Chest

• An adjustable bench set to a slight incline

1. Positioning:

• Adjust the bench to a slight incline (about 30-45 degrees).

• Lie face down on the bench with your chest supported. Your head should be at the end of the bench and your feet should hang off the end or be placed flat on the floor.

• Hold a dumbbell in each hand, arms extended down toward the floor, with palms facing each other (neutral grip).

• Ensure your body is straight and engage your core for stability.

2. Starting Position:

   • Your arms should be straight down but slightly bent at the elbows.

   • Keep your neck in a neutral position, looking down at the bench.

3. Movement:

   • Begin the movement by raising the dumbbells out to the sides (like spreading your arms) while squeezing your shoulder blades together.

   • Focus on using your upper back and rear shoulder muscles to lift the weights, not your arms.

   • Lift the dumbbells until your arms are parallel to the ground or slightly above, maintaining a slight bend in your elbows.

   • Hold for a brief moment at the top of the movement.

4. Return:

   • Slowly lower the dumbbells back to the starting position, controlling the weight on the way down.

   • Do not let the weights drop rapidly; keep tension in your muscles.

5. Repetitions:

   • Aim for 10-15 repetitions for 2-3 sets, resting for 30-60 seconds between sets.

Tips:

• Keep your movements slow and controlled to maximize effectiveness and minimize the risk of injury.

• Avoid using excessively heavy weights; it's better to start light and focus on technique.

• Maintain proper form throughout the exercise; do not arch your back or lift your head excessively.