Instructions:
- 1Sit on a bench with back support, holding a dumbbell in each hand at upper chest level with palms facing your body.
- 2Lift the dumbbells in an arc motion, moving your forearms out to the sides while extending your arms until they are straight above your head.
- 3Pause briefly at the top of the movement.
- 4Lower the weights in the same arc motion, reversing your forearm movements so your palms face toward you again.
- 5Return to the starting position and repeat for desired number of reps.
Tips:
- Keep your back firm against the bench during the entire exercise.
- Maintain a small arch in your lower back and keep your chest up.
- Control the weight moving in both directions, avoid dropping your hands quickly.
- Focus on using your shoulder muscles to lift the weight, not your arms.