1. Start by sitting on a bench with a back support. Keep your back straight and feet planted firmly on the floor.
2. Choose an appropriate weight for the dumbbells. Hold a dumbbell in each hand at your sides with palms facing inward, arms hanging straight down.
3. Maintain a slight bend in your elbows throughout the exercise to reduce stress on your elbow joints.
4. Slowly lift the dumbbells outwards and upwards to the side of your body. Keep your arms and the dumbbells in line with your shoulders as you raise them.
5. Raise the dumbbells until your arms are parallel with the floor, taking care not to raise them above shoulder height.
6. Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position in a controlled motion.
7. Repeat for the desired number of repetitions and sets.
Remember to engage your core throughout the exercise, keep the movements controlled, and avoid using momentum to lift the weights. Also, breathe out as you lift the dumbbells and breathe in as you return to the starting position. Choose a weight that allows you to perform the exercise with good form and without discomfort.
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