How to do it
Inhale as you lower the dumbbell over a three-second count.
- 1
Sit on a bench with your feet flat on the floor.
- 2
Hold a dumbbell in one hand with your palm facing down.
- 3
Keeping your arm straight, lift the dumbbell in front of you to shoulder height.
- 4
Slowly lower the dumbbell back to the starting position.
- 5
Complete all reps on one side before switching to the other arm.
Expert tip
Keep your back straight and avoid using body momentum to lift the weight; the motion should come solely from the shoulder joint.
Common mistakes
- ✕Bending the elbow as the arm rises
- ✕Swinging the dumbbell past shoulder height
- ✕Jutting the chin forward as the weight rises