1. 1

   While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.

2. 2

   Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.

3. 3

   Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.

4. 4

   Now, exhale and push the dumbbells upward until they touch at the top.

5. 5

   Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.

6. 6

   Repeat for the recommended amount of repetitions.

Curated exercise guidance. Review your setup and adapt it to your current ability.