Set up with shoulders stacked over the working joint, core braced, and a stable base.

1. Stand tall, dumbbells at your sides, slight bend in the elbows.

2. Raise your arms out to the sides to shoulder height.

3. Lower under control without swinging.

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: Use light weight and a partial range.

Intermediate: As described.

Advanced: Add a 2-second pause at the top.