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.
