Uploaded June 2023 | Updated September 2026, 8 hours ago

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While sitting on an upright bench, hold a dumbbell in each hand and rest them on your thighs. Lift your knees to help push the dumbbells upward and hold them just above your shoulders with your palms facing toward your torso.

Drive your feet into the floor so that your mid and upper back is pressed against the backrest, push your chest out, and pull your shoulder blades down and together.

Press the dumbbells straight up over your head while rotating your palms away from your face until your arms are straight and your palms are facing away from you. Reverse the movement to return the dumbbells to their starting position in front of your shoulders.

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