Seated Around The World

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Sit comfortably a incline bench, so that your thighs are parallel to the floor, and your back is straight, pushed into the bench, head up.

Holding suitable dumbbells in each hand, with your arms vertical (weights inline with your shoulders), smoothly lift the weights up from your sides, to directly above your head, whilst aiming on keeping your arms straight, head up to avoid straining your neck.

Focus on keeping the upper body fixed by keeping your abdominal muscles contracted throughout the movement to avoid leaning forward or back during the lifting or lowering phase.

Variations of this method are to start with the weights just above your thighs, or from behind your back, using one or two hands. You may also decide to adjust your wrist position so that palms are facing inwards – behind or forwards.