This is a great exercise for strengthening and defining the shoulders.  Muscles Involved: Primary shoulders with secondary triceps and upper back.

Body Alignment:
o  Sit on a bench with your feet flat on the floor and back supported.
o  Hold a dumbbell in each hand at shoulder height, elbows out, and palms facing forward. The dumbbells are perpendicular to the floor.
o  Brace the transverse abdominals.

Movement:
o  Press the dumbbells up and in, so they nearly touch above your head.
o  Pause.
o  Slowly lower the dumbbells to the starting position.
o  Repeat.

Training Tip:

Keep control of the weights at all time and do not arch your back or lock out your elbows.
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