Instructions:
- 1Sit on a bench with back support, holding a dumbbell in each hand at shoulder level
- 2Push the dumbbells upward until your arms are fully extended
- 3Hold the top position for a second to maximize the contraction
- 4Slowly lower the dumbbells back to your shoulders
- 5Repeat for the desired number of repetitions
Tips:
- Keep your back straight and firmly against the bench for support
- Do not allow your elbows to fully lock out at the top
- Keep the motion controlled, don't use momentum to lift the weights
- Ensure progression by gradually increasing the weight as you get stronger