Sit on a bench with back support and hold a dumbbell in each hand at upper-chest level with palms facing your body (supinated grip).
Begin pressing the dumbbells upward while simultaneously rotating your palms outward.
Continue pressing until your arms are fully extended overhead with your palms now facing forward.
Reverse the motion by lowering the dumbbells while rotating your palms back toward your body.
Return to the starting position with the dumbbells at chest level and palms facing you.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8-10 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 6-8 reps | Strength, high intensity/volume |