Muscles Trained: Deltoids (delts), triceps, forearms, and traps to an extent.

Intro: The dumbbell version of this lift is a great mass and strength builder that many bodybuilders and fitness gurus include in their workout regimens. Many people enjoy this version as opposed to the barbell version because it allows you to get a greater ranger of motion. Instead of moving the weight in a straight line, the dumbbell version allows for you to move the weight in an arc motion.

How it is performed: To perform this lift, you will need a pair of dumbbells and a bench. A back support is optional. Sit on the bench and place the dumbbells on your lower thighs. Make sure your feet remain on the ground and that your back remains straight. To get the dumbbells into starting position, use your knees to kick the dumbbells up in a controlled manner. The starting position for the dumbbells is about shoulder width high.

Lift the weight above your head and bring the dumbbells together at the top of the motion. Lightly touch them and return the weight back to the original starting position. The most important things to remember are to keep your back straight and feet on the floor. Keep your core area tight throughout the duration of the lift. Use a full range of motion and keep form first in mind to prevent potential injury.