This useful exercise targets several muscles in the arms, upper back, and shoulders. It can also help firm the back of your upper arms and make reaching for objects in high cupboards easier.
- Stand or sit in an armless chair with feet shoulder-width apart. With a dumbbell in each hand, raise your hands, palms facing forward, until the dumbbells are level with your shoulders and parallel to the floor.
- To a count of two, slowly push the dumbbells up over your head until your arms are fully extended—but don't lock your elbows.
- Pause. Then, to a count of four, slowly lower the dumbbells back to shoulder level, bringing your elbows down close to your sides.
- Repeat 10 times for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions.
Make sure you:
- Keep your wrists straight.
- Don't lock your elbows.
- Don't let the dumbbells move too far in front of your body or behind it.
- Breathe throughout the exercise.