- Start with both dumbbells near your shoulders in a neutral grip.
- Press the dumbbells toward the ceiling.
- Make sure you don't arch your back as you fatigue.
- Sit on an upright bench , grasp a pair of dumbbells and hold them at shoulder level with your palms facing each other. Keep your elbows bent and close to your body.
- Slowly lower the dumbbells to your shoulder joint, keeping your elbows bent and close to your body.
- Once the dumbbells reach your chest, pause for a moment and then press them back up to the starting position.
- This variation is much easier on the shoulder joints.
- Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand.
- Bring the dumbbells to your shoulders, with your palms facing forward and your elbows bent.
- From this starting position, extend your arms upwards so that the dumbbells are overhead.
- Make sure to keep your core engaged and your back straight throughout the movement.
- Stand with your feet slightly wider than shoulder-width apart and hold two dumbbells overhead with both hands, using an overhand grip.
- Begin the squat by bending at the hips and knees, keeping your core tight and the dumbbells balanced overhead.
- Lower your body as far as you can while keeping the dumbbells overhead, then push back up to the starting position.
- Repeat for the desired number of repetitions, making sure to keep your back straight, chest lifted, and the dumbbells stable overhead throughout the entire movement.
