How to do it
Lower the dumbbells slowly over three seconds each rep.
- 1
Sit on a bench with your back straight and feet planted on the floor.
- 2
Hold a dumbbell in each hand with palms facing your thighs.
- 3
Keeping your arms straight, raise the dumbbells in front of you to shoulder height, exhaling as you lift.
- 4
Pause briefly at the top, then slowly lower the weights back to the starting position while inhaling.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your core engaged and avoid using momentum to lift the weights; the movement should be controlled and originate from your shoulder muscles.
Common mistakes
- ✕Raising the dumbbells above shoulder height
- ✕Bending the elbows during the lift
- ✕Leaning the torso back to lift