Stand up straight while holding a dumbbell in one hand or in each hand and with an incline bench in front of you.
While keeping your back straight and maintaining the natural arch of your back, lean forward and place the empty hand on the incline bench in front of you. If you are going to use a dumbell in each hand you can lean forward until your head rests on the top of the seat and let your hand hang down.
The palms of your hands should be facing each other and your torso should be parallel to the floor.
Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until your arm or both arms are parallel to the floor.
Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
After a one second contraction at the top, slowly lower the dumbbells back to the starting position.Bent Over Dumbell Raises