Dumbbell Floor Lying Hammer Press

Dumbbell Lying Floor Hammer Press
Positioning:
1. Lie on your back on the floor with your knees bent and feet flat on the ground, hip-width apart.
2. Hold a dumbbell in each hand. Your palms should be facing each other (neutral grip).
3. Position the dumbbells above your chest with your arms fully extended. Your elbows should be slightly bent.

Movement:
1. Slowly lower the dumbbells toward your chest while keeping your elbows tucked in at a 45-degree angle to your body. Inhale as you do this.
2. Pause when your elbows are at about shoulder level.
3. Push the dumbbells back to the starting position by pressing through your palms and extending your arms, exhaling as you lift.
4. Repeat for the desired number of repetitions, ensuring controlled movements throughout. Aim for 8-12 reps per set.

Tips:
- Engage your core throughout the exercise to maintain stability.
- Keep your head relaxed and your shoulders away from your ears.
- Avoid arching your lower back; if necessary, keep your feet planted firmly for support.