Seated French Press

Sit on a flat bench with a backrest. Grab a dumbbell with both hands, hold the dumbbell at arm's length above your head. Hint: if the weight is large, it is better to use the help of a partner. Grasp the dumbbell as shown in the picture: the disk is in the palms, thumbs on the handle. The palms are turned up. This will be your starting position. The part of the arm from the shoulder to the elbow is next to the head, perpendicular to the floor. On an inhale, lower the dumbbell back behind your head in a semi-circular path. Keep moving until your forearm touches your biceps. Hint: the shoulders and elbows remain motionless, the movement is performed only by the forearms. As you exhale, tensing your triceps, raise your arms, returning the dumbbell to its original position. Complete the required number of repetitions. Variations: You can do this exercise while standing, but in this case, the load on the back will be more. Instead of a dumbbell, you can use a regular or EZ barbell. In this case, hold the bar with a pronated grip (palms facing forward). Instead of a dumbbell, you can use a lower pulley cable with a cable, regular, or EZ handle.