Sit on a bench, grasp a pair of dumbbells with an underhand grip and lift them to your shoulders. A neat trick to do this, particularly with heavy dumbbells is to rest the flat part of the dumbbell atop your knee and kick the knee upward to assist in raising the dumbbell. Doing this will alleviate stress from the shoulder joint.
1. Inhale and alternately press your arms to an extended vertical position above your head. Rotate your wrist so that your palm faces forward.
2. Exhale as you complete the movement. Repeat the next repetition.
Notes:
This exercise focuses on the deltoids, particularly the anterior deltoids, and the upper pectorals, upper trapezius, serratus anterior, and triceps.
You can also do this movement standing or seated against a flat back support.