Sit upright on a bench with your back on the backrest and feet flat on the floor. Hold a dumbbell in each hand, allowing your arms to hang down by your sides. Your palms should face your thighs.
Begin the movement by raising both dumbbells in front of you, maintaining straight arms and rotating your palms to face down as the dumbbells rise.
Continue lifting until your arms are parallel to the floor and the dumbbells are at shoulder height.
Slowly and with control, lower the dumbbells back to the starting position, reversing the rotation of your palms to face your thighs again. Repeat for the desired number of repetitions.
Form tips
Avoid using momentum; focus on slow and controlled movements.
Exhale as you lift the dumbbells and inhale as you lower them.
Maintain a slight bend in your elbows to reduce strain on your joints.
