- An adjustable bench set to an incline position (around 30 to 45 degrees)
1. Setup:
- Sit on the inclined bench with your back well supported. Your feet should be flat on the floor, about hip-width apart.
2. Starting Position:
- Hold a dumbbell in each hand. Start by resting the dumbbells on your thighs.
- To begin the movement, use your thighs to help lift the dumbbells up to shoulder height, rotating your wrists so that your palms face forward.
3. Pressing Movement:
- As you exhale, press the dumbbells upward, extending your arms fully above your head.
- Ensure that your elbows are slightly bent at the top, and do not lock your elbows out completely.
4. Return to Starting Position:
- Inhale as you slowly lower the dumbbells back to shoulder height, keeping control of the weights throughout the movement.
5. Repetition:
- Repeat for the desired number of repetitions, typically 8 to 12 reps.
6. Tips:
- Maintain a straight back against the bench and avoid arching.
- Keep your core engaged to support your spine.
- Start with lighter weights to master the form before increasing the load.
7. Safety:
- If you're new to this exercise, consider having a spotter or using lighter weights to reduce the risk of injury.
Follow these steps to ensure a safe and effective workout that targets your shoulder muscles.
