Bench Lying Kick Backs

Lie on your front on a flat bench, holding a suitable dumbbell in each hand, keeping your elbows tucked into your sides, with your chest fully on the bench.

START

FINISH

Commence the movement with your upper arms horizontal to the floor, whilst your lower arm remains vertical, aiming to bend your arms to a 90-degree angle.

Smoothly extend the arms back, in order to straighten the arms, focusing on keeping your upper arm horizontal whilst keeping your elbows tucked into your sides.

Aim to hold in outer position for 1 – 2 seconds prior to returning slowly back to your starting position, repeating again for desired amount of reps.