Start in a tall kneeling position with your hips fully extended and a dumbbell in each hand. Hold the dumbbells at shoulder level with your palms facing either forward or inward.

Press the dumbbells overhead and extend your arms fully, but do not lock your elbows at the top. Pause briefly at the top of the movement, feeling the contraction in your shoulder muscles.

Slowly lower the dumbbells back down to the starting position. Repeat the movement for the desired number of repetitions.