Alternate Lying Prone

Lie flat on your front on the floor, holding suitably weighted dumbbells in each hand, with your arms hanging down vertically. You may need to bend your arms slightly or raise the bench in order to keep the weights off the floor.

START

aim to keep the weights off the floor throughout the movement

FINISH

smoothly raise one arm upwards to your front

Keeping your abdominal and lower back muscle contracted, lift one arm up, taking the weight directly out in front of you at head height, keeping the arm straight, focusing on preventing any arching of the back.

Aim to use a lightweight for high reps, as lifting the weight away from your head will feel difficult even with a lightweight.

You may also perform this exercise with a two arm movement, however caution should be taken to prevent lower back strain.

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