- Take a half kneeling position while holding one dumbbell.
- Drive the dumbbell upwards.
- With dumbbells in either hand, bend your knees with your feet slightly bowed out. Arch your back above your knees, place your head on the top of an incline bench, 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.
- Start by sitting on an incline bench and holding a dumbbell in one hand.
- Bring the dumbbell to your shoulder, with your palm facing you and your elbow bent.
- From this starting position, extend your arm upwards so that the dumbbell is directly above your head.
- As you extend your arm, rotate your palm to face away from your body.
- 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.
- Press the dumbbells outward into a y shape.
