front 1 side 1



Seated on a bench, sit with your spine tall as possible with your belly squeezed tightly the entire time.

Grip dumbells and hold above shoulder height with your palms facing forward.

Squeeze your shoulder blades together in a backward and downward direction. This is your starting position.



With belly squeezed, breathe out as the dumbells slowly presses towards the sky.

Pause when your arms straighten directly overhead. Hold 1-2".

Before lowering, squeeze your shoulder blades into the starting anchored position. Once stabilized, begin to breathe in as the dumbells lower.

Keep your elbows going down and away from your torso. Stop when you reach your original starting position.

Note: Breathing out as you lower the dumbells will help keep your core tight and your spine tall.

Repeat desired reps.