Recommendations: 2-3 Sets, 8-12 Reps, 20-40 Wght
Sit on a supine (flat) bench. Hold a dumbbell in your right hand with an overhand grip beside your body (palm facing down). This is the starting position. Keeping your shoulder down and your elbow 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 dumbbell with an overhand grip beside your body (palm facing down). Your arms should be parallel. Repeat for the required number of repetitions. Sit on a supine (flat) bench. Hold a dumbbell in your left hand with an overhand grip beside your body (palm facing down). This is the starting position. Keeping your shoulder down and your elbow 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 dumbbell with an overhand grip beside your body (palm facing down). Your arms should be parallel. Repeat for the required number of repetitions.