1. Sit on a bench/chair with back support.
2. Grasp a dumbbell with both hands under the inner plate (with heart-shaped grip) and position it over your head.
1. With your upper arms fixed next to your ears, bend your elbows and lower the dumbbell to the back.
2. Flex your wrists at the bottom of the movement to avoid the dumbbell from hitting the back of your neck.
3. Extend your elbows and raise the dumbbell to its original position. Repeat.
1. The back support of your bench/chair should not be too high that it interferes with the dumbbell when it's lowered.
2. Position your wrists closer together to prevent your elbows from pointing out too much.
3. If your shoulder flexion is not flexible enough, position your hips slightly forward so that your elbows are pointing upward; if your shoulder flexion is flexible enough, you can sit more upright.