1 - Sit on a bench with a backrest, or use a chair with back support. Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Your feet should be flat on the floor, and your back should be against the bench or chair.
2 - Keep your back straight, chest up, and core engaged throughout the exercise.
3 - Exhale and press one dumbbell overhead until your arm is fully extended but not locked out. Your palm should be facing forward at the top.
4 - At the top of the press, pause for a moment and squeeze your shoulder muscles.
5 - Inhale as you lower the dumbbell back to shoulder height in a controlled manner.
6 - Repeat the press with the opposite arm while keeping the other arm in the starting position.
7 - Continue alternating between arms for the desired number of repetitions.
