Recommendations: 2-3 Sets, 8-12 Reps, 20-40 Wght
Sit on a supine (flat) bench. Hold the dumbbells with an overhand grip in front of your body (palms facing down). Your arms should be parallel. This is the starting position. Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the right dumbbell straight up toward shoulder level. As the dumbbell reaches shoulder level, rotate it as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement. Lower the dumbbell slowly to the starting position. Inhale during this movement. Hold the dumbbells with an overhand grip in front of your body (palms facing down). Your arms should be parallel. Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the left dumbbell straight up toward shoulder level. As the dumbbell reaches shoulder level, rotate it as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement. Lower the dumbbell slowly to the starting position. Inhale during this movement. Hold the dumbbells with an overhand grip in front of your body (palms facing down). Your arms should be parallel. Repeat for the required number of repetitions.
Step 2
Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the right dumbbell straight up toward shoulder level. As the dumbbell reaches shoulder level, rotate it as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement.
Step 4
Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the left dumbbell straight up toward shoulder level. As the dumbbell reaches shoulder level, rotate it as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement.