- Position one dumbbell over head with both hands under inner
plate (heart shaped grip).
- With elbows over head, lower forearm behind upper arm by
flexing elbows. Flex wrists at bottom to avoid hitting dumbbell
on back of neck. Raise dumbbell over head by extending elbows
while hyperextending wrists. Return and repeat.
- Position wrists closer together to keep elbows from pointing
out too much. Let dumbbell pull back arm to maintain full shoulder
flexion. Consider using seat with back support as illustrated.
Back support should not be so high that it interferes with dumbbell
being completely lowered (i.e. full range of motion). If shoulder
flexion flexibility is not adequate, position hips slightly forward
(as illustrated) so elbows are positioned upward. Position body
more upright if shoulder flexion flexibility is adequate. See