There are certain exercises that aim at increasing your strength, while others simply increase your muscle mass. Yes, there is a difference: there are some muscles that we rarely use, but we build them nonetheless for a harmonious look. If you aim at increasing your muscle mass, you shouldn’t miss out on this exercise.
The decline lying extension: lie on a decline bench and secure your feet under the pads. Hold a set of light dumbbells in each hand and straighten your arms above you palms facing each other. Without moving the upper arms bend your elbows and slowly move the dumbbells until they reach the sides of your head. Slowly lower your weights back up above you.