This variation helps isolate the shoulders by removing momentum and forcing strict form.
Instructions
- Lie sideways on an incline bench with a dumbbell in your upper hand, arm resting across your waist.
- Extend the top arm out in front of you, keeping it parallel to the floor.
- Lift the dumbbell straight upward until your arm points at the ceiling, keeping the palm facing downward.
- Squeeze your shoulder at the top, then slowly return to the start.
- Switch sides and repeat the movement on the other arm.