09/07/2012 02:28 pm ET Updated Nov 03, 2012

Seated Dumbbell Shoulder Press


Set up a bench so the back is at about a 90-degree angle. Grab a pair of dumbbells and sit down on the bench. Kick up the dumbbells to the front of your shoulders and position them so that your palms are facing each other and your elbows are in front of your body.

Before beginning, make sure that your shoulders are down and your chest is up. Initiate the movement by pressing the dumbbells toward the ceiling, keeping your palms facing each other and your elbows out in front of your body.

Continue to press until your arms are fully extended and the dumbbells are directly over the crown of your head. Make sure at the end of the press that there is a space between your shoulders and your ears.

Revere the motion by lowering the dumbbells back to the starting position under control.

Reset so you are in the proper starting position and repeat.

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