Dumbbell Seated W Press

- A flat or slightly inclined bench

Starting Position:
1. Sit on the bench with your back supported and feet flat on the floor, hip-width apart.
2. Hold a dumbbell in each hand, raise your arms to shoulder height. Your elbows should be below your wrists, creating a "W" shape with your arms. Keep your palms facing each other.

Movement Instructions:
3. Engage your core and maintain a neutral spine throughout the movement.
4. Press the dumbbells upward while rotating your palms to face forward, extending your arms overhead. Your arms should be fully extended but not locking your elbows.
5. Slowly lower the dumbbells back to the starting position, returning to the "W" shape with your arms.

Tips:
- Keep your movements controlled to avoid swinging the weights.
- Ensure that your shoulders remain down and away from your ears during the press.
- Breathe out as you press up and inhale as you lower the weights.
- Start with lighter weights to master the technique before progressing to heavier weights.

Repetitions:
- Aim for 8-12 repetitions for 2-3 sets, depending on your fitness level. Adjust weights as needed.