Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with your arms hanging by your sides and palms facing your body. Keep your torso leaning towards the floor.
Begin raising your torso while swinging both arms out to the sides until they reach shoulder height, using a controlled momentum and bending your elbows at 90 degrees as you raise up.
Pause briefly at the top of the movement, ensuring your arms are parallel and your torso vertical to the floor.
Lower the dumbbells back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
Do not raise the dumbbells higher than shoulder height to prevent shoulder strain.
Use a controlled swing to lift the weights; avoid excessive momentum.
Exhale as you lift the dumbbells and inhale as you lower them.
