Set up for the exercise by grabbing a dumbbelland standing straight up with your feet around shoulder width apart.

Raise the dumbbells with your left handto shoulder height, and twist so that the palm of your hand isfacing your body.

The dumbbellshould now be positioned in front of your left shoulder.. Your back should be straight and there should be a slight bend in your knees. This is the starting position for the exercise.

Keeping your eyes facing forwards, slowly raise the dumbbellabove your head while turning your wristso that your palmis now facing forward (away from your body).

Keep raising the weight until your armis almost fully extended.

Do not pause at the top of the movement, and begin lowering the dumbbellback down to the starting position - twisting at the wrist until your palmis facing your body once again.

Repeat this movement for the desired amount of reps, and then repeat with your right arm.

Exercise Tips:

Always use a full range of motion and control the dumbbells throughout the set.

Many lifters let their form go and add weight too quickly. This will at times result in an injury and could hinder your shoulder gains.

If you have lower back problems, it is best to perform this exercise seatedwith a back rest.