Set up for the exercise by setting an adjustable back bench to an angle of around 30-40 degrees or using an incline bench.

Grab a set of dumbbells and position yourself with your back flat on the bench.

Hold the dumbbells down at your sides with your arms extended using an overhand grip (palms facingbehind you). Slightly bend at the elbows. This is the starting position.

Begin by raising your arms - keeping the slight bend in your elbows.

Moving only at the shoulder and keeping your body as still as possible, continue raising the dumbbells out in front of you until your arms are just above parallel to the floor.

Pause for a brief moment at the top of the movement, and slowly lower the dumbbells back to the starting position.

This is one rep. Repeat for desired reps.

Exercise Tips:

Practice good form with a light weight.

Focus on moving only at the shoulders. The rest of your body should be kept as still as possible and your arms should hold the same form throughout the movement.

Use slow and controlled movement - avoid "swinging" the weights up and dropping them quickly.