On a flat bench or an incline bench set
at a low
angle, begin with a set of dumbbells sitting
on your
chest with one end facing up and palms
facing your
feet. The "bells" of the dumbells should
be touching
each other.
Extend the dumbells up to about the half
way point where you will then start rotating
the
wrists and turning the dumbells horizontally
so that
at lockout, the dumbells are completely
horizontal.
The lower bells should remain in contact
with each
other throughout the movement.