Instructions

1. 1

   Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.

2. 2

   Clean the dumbbell up to bring it to shoulder height. The other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface.

3. 3

   Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.

4. 4

   As you exhale, push the dumbbell up until your arm is fully extended.

5. 5

   After a second pause, slowly come down back to the starting position as you inhale.

6. 6

   Repeat for the recommended amount of repetitions and then switch arms.