Two Arm Standing Dumbbell Extension.

Make every rep count.

1. 01

   Choose an appropriate dumbbell and stand tall in a clear space, feet about shoulder-width apart. Brace your core and keep your ribs down.

2. 02

   Bring the dumbbell up to shoulder height, cup/overlap both hands around one end (palms supporting the top plate/handle), take a breath, then press it straight overhead until your arms are fully extended.

3. 03

   Keeping your upper arms close to your ears and elbows pointing forward, slowly bend at the elbows to lower the dumbbell behind your head. Avoid flaring the elbows or arching your lower back.

4. 04

   Lower until your forearms are parallel to the floor (or slightly below)—only as far as you can control without shoulder discomfort.

5. 05

   Press the dumbbell back up by extending your elbows and squeezing your triceps at the top. Keep the movement smooth and controlled.

6. 06

   Repeat for the prescribed reps.