Here they are show done standing:
Starting Position: Hold a pair of dumbbells while seated in a upright bench, with each dumbbell hanging to your side, palms facing backwards. Keep your feet shoulder width apart and back straight.
Performing the Exercise: Keep your arms straight with a slight bend as you lift your right arm upward upward until the weight is a little above shoulder level. Slowly lower the weight back to your side as you begin to lift your left arm up. Your palms should be facing the ground as you reach shoulder height.
What not to do
- Do not swing the weight up!
- Keep your palms in the same position as you move the weight up and down
- Keep your back straight, with no leaning forward
- Keep your arms straight
- These can also be done lifting both dumbbells at the same time