1. 1

   While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench.

2. 2

   Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.

3. 3

   Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.

4. 4

   Slowly lower the dumbbells to the starting position as you inhale.

5. 5

   Repeat for the recommended amount of repetitions and then switch to the other arm.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.