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Set up with shoulders stacked over the working joint, core braced, and a stable base.
1. Stand tall, dumbbells in front of your thighs.
2. Raise one or both arms forward to shoulder height.
3. Lower under control without using momentum.
Exhale as you push away from the body, inhale on the way back.
Flaring the elbows too wide, arching the lower back, and rushing the lockout.
Stop the set if you feel joint pain rather than muscle fatigue; keep the movement controlled.
Beginner: Alternate arms with lighter weight.
Intermediate: As described.
Advanced: Raise both arms together with a pause at the top.