Video Demo
- Sit on a bench with back support, or stand with feet shoulder-width apart.
- Hold a dumbbell in each hand at shoulder height, palms facing forward. Keep your elbows slightly in front of your shoulders and your wrists straight.
- Brace your core and keep your back flat against the bench (if seated).
- Press the dumbbells upward until your arms are fully extended overhead. Do not lock your elbows out forcefully.
- Keep the weights slightly in front of your head rather than directly above it.
- Slowly lower the dumbbells back to shoulder height. Avoid letting your elbows flare out too far; keep them in a controlled arc.
- Perform for your desired number of reps (typically 8–12 for hypertrophy).