- Lie on a flat 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 chest, 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.
- Lie on an incline 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 chest, 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.
- With dumbbells in either hand, bend your knees with your feet slightly bowed out. Arch your back above your knees, and start with the weights touching in front of your chest.
- With bent elbows, raise your arms up to shoulder level, pausing at the at the end of the motion.
- Slowly lower your arms back to starting position.
- Stand tall with an overhand grip on the dumbbell. Raise your arms until your fists are pointed toward the ceiling.
- Return to the start under control. This exercise is prone to using momentum when you begin to fatigue.
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