Primary Ė Side and Rear Shoulders
Secondary Ė Trapeziums



  • Sit on an upright bench (90-degree chair) with feet firmly on the floor.

  • Hold a dumbbell in each hand next to your shoulders, keeping elbows out and palms facing away from you. Your forearms should be perpendicular to the floor.

  • Your back should be upright resting against the back of the bench with shoulders back and chest out.

  • Press the dumbbells straight up to arms length overhead.

  • Lower the weights to the starting position in a slow, controlled manner.


  • Donít do this exercise without a chair/upright bench, or some kind of back support.

  • Donít bounce the dumbbells off your shoulders in an effort to create momentum and complete the exercise.

  • Donít just let the weight drop. Slowly lower the weight in a controlled manner.