Around the World with Dumbbells

• Set a bench at a flat or slightly inclined position (no more than 15 degrees of inclination).

• Grab two dumbbells (be mindful, this exercise requires a lot of shoulder mobility and starting too heavy could lead to injury).

• While lying on the bench facing up, extend your arms to an overhead position with palms facing up. This is your starting position.

• Bring the dumbbells towards your hips, while maintaining your palms facing up and keeping your arms extended, with a slight bending on the elbow.

• The contraction part of the exercise is when the dumbbells are above the hips.

• Once there, bring the dumbbells back to an overhead position following the same path you used to reach the contraction part of the exercise.