Shoulder Press With Dumbbells, Hammer Grip, Seated

Starting Position

• grasp a dumbbell with each hand
• sit down on a weight bench or a chair, your back is straight
• angle your elbow joints to 90 degrees
• bring your upper arms up until they are parallel to the ground
• the elbows point forwards, you can see them in the outer field of vision, your sight turned directly forwards (arms and upper body are vertical to each other)
• the palms of the hands point to each other

Correct Execution

• brace your body
• hold the shoulders back and push the weights up at the same time
• they are arranged vertically above your shoulders
• do not stretch the arms fully, to preserve the elbow joints
• avoid a hollow-back
• go back to the starting position slowly and repeat the exercise for an effective forearm workout