1. Starting Position:
- Stand with your feet shoulder-width apart.
- Hold a dumbbell in each hand, letting your arms hang down at your sides.
- If using a bench, set it at a slight incline and lean over it with your chest supported.
2. Body Positioning:
- Slightly bend your knees to maintain balance.
- Engage your core by pulling your belly button towards your spine.
- Keep your back straight and shoulders relaxed.
3. Movement:
- With a slight bend in your elbows, raise both dumbbells simultaneously in front of you, forming a "Y" shape.
- Your thumbs should be pointing up towards the ceiling.
- Raise your arms until they are level with your shoulders, ensuring to keep your elbows slightly bent throughout the movement.
4. Hold:
- Pause for a moment at the top of the movement, squeezing your shoulder blades together.
5. Lowering:
- Slowly lower the dumbbells back to the starting position while maintaining control.
- Avoid dropping your arms quickly to prevent injury.
6. Repetitions:
- Perform 10-15 repetitions for 2-3 sets, resting for 30-60 seconds between sets.
7. Tips:
- Start with lighter weights to ensure proper form and avoid strain.
- Focus on a slow and controlled movement to maximize muscle engagement.
- If you feel any discomfort in your shoulders or back, stop and reassess your form.
