- Set up for the exercise by getting an adjustable angle bench and setting the back to 90 degrees.
- Grasp a pair of dumbbells and sit down on the bench with the ends of the dumbbells on your thighs.
- Use your thighs to help you raise the dumbbells to shoulder height on each side, and twist so that your palms are facing your body. The dumbbells should now be positioned directly in front of your shoulders.
- Your back should be flat against the back rest and your feet firmly planted on the floor for stability. This is the starting position for the exercise.
- Keeping your eyes facing forwards, slowly raise the dumbbells above your head while turning your wrists so that your palms are now facing forward (away from your body).
- Keep raising the weight until your arms are almost fully extended.
- Do not pause at the top of the movement, and immediately begin lowering the dumbbells back down to the starting position - twisting at the wrists until your palms are facing your body once again.
- Repeat for desired reps.
- Always use a full range of motion and control the dumbbells throughout the set.
- This exercise can be performed while sitting on the end of a flat bench, but a back rest is preferred - especially for those with lower back problems.