Dumbbell Lying Shoulder Face Down Press

1. Select an appropriate set of dumbbells and place a flat bench in an open area.

2. Lie face down on the bench with your chest and stomach firmly against the padding and legs extended straight behind you, feet on the ground.

3. Start with the dumbbells on the ground, palms facing inward, arms extended, and holding the dumbbells just wider than shoulder width.

4. Maintaining a neutral spine, exhale and press the dumbbells upward until your arms are fully extended and parallel to each other. Your palms should be facing down at the top of the movement.

5. Focus on engaging the rear deltoids as you press upwards.

6. Inhale as you slowly lower the dumbbells to the starting position, with control, back to just above the floor.

7. Repeat for the desired number of repetitions and make sure to maintain good form throughout the set. Avoid any jerky movements and ensure a stable core.

8. After you have completed your set, carefully place the dumbbells on the floor before getting off the bench to avoid strain or injury.

Note: Because this exercise involves a prone position and pressing weights in front of you, caution is advised. Start with lighter weights to get used to the motion and ensure you can maintain proper form throughout.

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