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Pick up a pair of dumbbells off the ground and sit down on the bench. Place the dumbbells on your thighs, just above your knees. Use your knees to kick the weights up into the starting position with the dumbbells at shoulder height, elbows out and palms facing away from your body. Your feet should be planted firmly on the ground and your back should be flat against the bench. With your abs nice and tight, drive the weights up straight overhead but do not lock your elbows out. Pause briefly at the top and then return the weights back to the starting position.
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Pick up a pair of dumbbells (using your legs, not your back) and stand with your feet about shoulder-width apart. Bend both your arms and knees slightly and hold the dumbbells so that your palms are facing your body. One arm at a time, raise the weight up straight out in front of you until it is slightly higher than shoulder height. Lower the weight
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Stand in a 30 degree forward-leaning position with cervical and lumbar spine in neutral or lay on a yoga ball or incline bench. Contract the abdominals, retract and slightly elevate the scapula, and bend elbows in a modified short-lever position. Keeping wrists neutral, raise both elbows out to the sides of the body and then up to shoulder height. Then slowly return to starting position.
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