Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing inward.
Keep a slight bend in your elbows throughout the movement.
Raise both dumbbells out to the sides until your arms are parallel to the floor, leading with your elbows.
Pause briefly at the top, then lower the dumbbells slowly back to the starting position.
Avoid shrugging your shoulders up toward your ears during the lift.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 12-15 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 12-15 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 15-20 reps | Strength, high intensity/volume |