Set the back support of an adjustable bench in an upright position, grab a pair of light dumbbells, and sit down.Lift the dumbbells and rest them on your thighs.Bring your shoulders back, engage your abs, and take a breath.In one motion, thrust the dumbbells as you kick them with your thighs, bringing them to your sides.Take a breath and press the dumbbells to an overhead position.Lower the dumbbells slowly as you gradually rotate your wrists in. You should end up with the dumbbells in front of your neck and chin with palms facing your body. Exhale near the bottom.Take another breath and press the dumbbells, rotating your wrists out to complete the repetition with your palms facing forward.
Don’t over-supinate. Rotate your wrists only until palms face diagonally inward—this keeps tension on the delts, not the biceps. Smooth wrist rotation. Transition gradually from palms-in to palms-out as you press to better target the medial delts and triceps.Start seated. Begin in a seated position to learn proper form before progressing to standing variations.