- Position one dumbbell overhead with both hands under inner
plate (heart shaped grip).
- With elbows overhead, lower forearm behind upper arm by flexing
elbows. Flex wrists at bottom to avoid hitting dumbbell on back
of neck. Raise dumbbell overhead by extending elbows while hyperextending
wrists. Return and repeat.
- Position wrists closer together to keep elbows from pointing
out too much. Let dumbbell pull arm back 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