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    Muscles worked: Deltoids

    Instructions:
    Sitting on a bench with a back rest, grasp a set of dumbbells and rest them on your thighs. If the weight is too heavy, kick your legs up one at a time to help get the weight up to your shoulders. With your palms facing towards you, dumbbells parallel with your front deltoids, press the the dumbbells up directly upward from your shoulders. At the same time rotate your hands so your thumbs twist towards you. When you have reached straight arm's length, your palms should be facing out to the front of you. Lower and rotate your hands once more back into the starting position and repeat.
    Note Keep your back straight throughout the entire movement. You can also do this exercise in a standing position. Standing will allow you to use more weight. Sitting makes the movement more strict, making it harder to press heavier weight.
    Dont's:
    Don't bounce the weight off the tops of your shoulders. Use a slow controlled movement. Don't let your torso lean backwards or forwards during the movement. Keep your back straight throughout the exercise.

    Alternate exercises: Barbell shoulder presses, Smithmachine shoulder presses, alternate shoulder presses

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