Grab a dumbbell in one hand and stand with your feet shoulder-width apart, knees slightly bent. Your arm hangs straight down in front of your thigh. Raise the dumbbell in front of you to shoulder height with your arm locked and straight — no swing, no momentum. Raise with pure shoulder work, hold at the top, then lower with control back to your thigh. Your torso stays upright and your core braced. Switch arms. Each arm works separately, so focus on steady tension and control, not speed or bouncing the weight up.