哑铃反向旋转卧推

A dumbbell bench press variation where the wrists rotate during the lowering phase, from a pronated grip at the top to a reverse/neutral grip at the bottom.

Instructions:

• Lie flat on a bench holding a dumbbell in each hand above your chest, palms facing forward.

• As you lower the dumbbells to chest level, rotate your wrists so that your palms face toward your head at the bottom.

• Press the dumbbells back up while rotating your wrists back to the starting pronated position.

• Keep your elbows slightly tucked and your core engaged.

Common mistakes:

• Letting the dumbbells drift too far apart.

• Overarching the lower back.

• Dropping the dumbbells too quickly.

• Not fully rotating the wrists during the descent.