<ul>
<li>Set an incline bench to a 30-45 degree angle and adjust it to a comfortable height.</li>
<li>Lie face down on the bench with your chest against the pad and your feet flat on the floor or secured behind you.</li>
<li>Hold a dumbbell in each hand with a neutral grip (palms facing each other), letting your arms hang straight down towards the floor.</li>
<li>Keep your back straight and core engaged.</li>
<li>Pull the dumbbells up towards your torso, leading with your elbows and squeezing your shoulder blades together.</li>
<li>Keep your elbows close to your body and avoid using momentum.</li>
<li>Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position with arms fully extended.</li>
<li>Repeat for the desired number of repetitions, maintaining smooth and controlled movement throughout.</li>
</ul>