front 1 side 1




Sit up tall on a bench or stability ball.

Grip handles, preparing to hold dumbbells around chest level (or nipple line).

Activate core by drawing in belly button towards spine and squeezing gluts.



With core and butt squeezed, hold dumbbell straight to the front of your chest.

Keeping your shoulder blades anchored and squeezed, allow your elbows to bend as your hands come closer to the body at shoulder width.

Pause when you feel your shoulder flexibility limit your range. Hold for 1-3" squeezing your chest.

Follow-through with the arms pressing forward bringing the dumbbells to their starting position. Back to a straightened, chest level, and shoulder wide pause.

Repeat desired reps.