Starting position

  1. Sit down, ensuring your spine is pressed against the back of the bench and your feet are firmly planted on the floor.
  2. Hold a dumbbell in front of you at upper chest level.
  3. Place your fingers facing away from your chest, thumbs outwards and arms close to your torso.


  1. Inhale, maintaining the correct starting position and lift the dumbbells above your head, twisting your wrist so that your fingers point forward.
  2. Exhale when your arms are fully extended above your head, then take an inhale.
  3. Once you have held the dumbbells overhead for a short time and your shoulder muscles are fully engaged with your exhale, slowly lower the dumbbells, turning your wrists so that your fingers are pointing towards your chest.
  4. Repeat the exercise a set number of times.