1 - Stand tall with your feet shoulder-width apart, or sit on a bench with a back support if you prefer a seated variation. Maintain a neutral spine and engage your core muscles.
2 - Hold a dumbbell in each hand, with your palms facing each other (neutral grip). Position the dumbbells at shoulder height, with your elbows bent at about 90 degrees.
3 - Inhale and brace your core. On the exhale, press the dumbbells upward in a controlled motion until your arms are fully extended overhead. Your elbows should be straight but not locked, and the dumbbells should be almost touching each other at the top of the movement.
4 - Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position, with your elbows bent at 90 degrees and the dumbbells at shoulder height.
