Starting position

  1. Sit on a bench with your back pressed against the backrest and your legs firmly planted on the floor.
  2. Raise arms so that dumbbells are at head/shoulder height.
  3. Place your toes facing forward and your elbows in line with your wrist


  1. Inhale, while maintaining the correct starting position, then raise your arms with simultaneous straightening at the elbow joints and extend the dumbbells overhead. The movement should be done in a triangle, that is, the dumbbells come down to the centre as they are overhead.
  2. Pause for a moment at the end of the movement, then slowly lower the dumbbells while exhaling smoothly.
  3. Repeat the exercise a set number of times.