Recommendations: 2-3 Sets, 8-12 Reps, 20-40 Wght
Lie face down on a supine (flat) bench. Grasp dumbbells with palms facing down. Your legs hang off the bench with your toes supporting you on the floor. Let the dumbbells hang down beside the bench. Your elbows should be slightly bent. This is the starting position. Lift the dumbbells to the side up in line with your ears. Keep your elbows slightly bent and ensure that the weights come up in an arc. Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions.