Choose a pair of dumbbells and sit on the end of abench with a straight back and feet close together.

Hold the dumbbells at your sides with your arms extended using an Overhand grip (palms facing the behind you). This is the starting position.

Begin by raising your armsout in front of you until your arms are just above parallel to the floor. Keep a slight bend in your elbows.

Pause for a brief moment at the top of the movement, and slowly lower the dumbbells back to the starting position.

Repeat for desired reps.

Exercise Tips:

Practice good form with a light weight.

Focus on moving only at the shoulders. The rest of your body should be kept as still as possible and your arms should hold the same form throughout the movement.

Use slow and controlled movement - avoid "swinging" the weights up and dropping them quickly.