Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Sit upright on a bench or upright press chair with your feet flat on the floor. Place the dumbbells at shoulder height with your palms facing towards your chest, elbows flexed and arms close to your body. This is the starting position. Push the dumbbells towards the ceiling rotating your hands until your palms are facing forward and your arms are extended and in a straight arm position. Note that the left arm will rotate in a counter-clockwise manner while the right arm will rotate in a clockwise manner. Exhale during this movement. Pause briefly (about 1-2 seconds). Slowly lower the dumbbells to the starting position while rotating your hands until the palms are facing towards you. Inhale during this movement. Repeat the exercise for the required number of repetitions.
Step 2
Push the dumbbells towards the ceiling rotating your hands until your palms are facing forward and your arms are extended and in a straight arm position. Note that the left arm will rotate in a counter-clockwise manner while the right arm will rotate in a clockwise manner. Exhale during this movement. Pause briefly (about 1-2 seconds).