Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. Let your arms hang straight down in front of your thighs.
Raise your elbows to shoulder height, keeping your arms bent at a 90-degree angle, forming a "goalpost" position with your forearms perpendicular to your body.
Rotate your shoulders to lift the dumbbells upward until your forearms are vertical.
Press the dumbbells overhead until your arms are fully extended. Reverse the movement to return to the starting position. Repeat for the desired number of repetitions.
Form tips
Avoid using momentum; use controlled movements to lift and lower the dumbbells.
Keep your core engaged and maintain a neutral spine throughout the exercise.
Start with a lighter weight to ensure proper form and gradually increase as you become more comfortable.
