Sit on a bench with back support, holding a dumbbell in each hand. Start with your arms bent, palms facing your shoulders, and elbows close to your torso.
Press your back against the bench. Begin to press the dumbbells overhead. As you press, rotate your palms so they face forward at the top of the movement.
Fully extend your arms at the top, ensuring your biceps are near your ears.
Slowly lower the dumbbells back to the starting position by rotating your palms back towards your shoulders. Repeat for the desired number of repetitions.
Form tips
Rotate your wrists smoothly during the pressing and lowering phases to avoid strain.
Breathe steadily, exhaling as you press the weights up and inhaling as you lower them back down.
Keep your feet firmly planted to provide a stable base of support.
Focus on the full range of motion to engage all parts of the shoulder muscles effectively.
