Step 1: Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
Step 2: Extend through the elbow to raise the weights together directly above your head. Take care not to lean back.
Step 3: Pause, and slowly return the weight to the starting position
Note: If you have lower back issues. Complete this exercise while sitting on a bench (or in a chair) with your feet firmly planted on the ground.
Image from prevention.com
Step 1: Stand with feet hip width apart and hold a pair of dumbbells at your side.
Step 2: Keeping your elbows slightly bent, slowly raise the weights directly in front of you to shoulder height. Do not swing your arms.
Step 3: Slowly and with control return the weights to your side.
Step 4: Raise the weights laterally, out to your side to about shoulder height.
Step 5: Slowly and with control return the weights to the starting position. This completes 1 rep.
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