Banging the dumbbells together at the top and locking out hard feels satisfying, but control matters more than that finish position. Sit with your back supported, dumbbells at shoulder height, palms facing forward. Press up and slightly in until your arms are extended, stopping just short of the weights touching. Lower with control back to shoulder height, keeping your elbows roughly under your wrists rather than flaring wide. Your torso should stay upright against the back support throughout — if you're leaning back to finish the rep, the weight is heavier than your shoulders can handle today.

PLANS THAT USE IT 2

Dumbbell Push / Pull / Legs — Hypertrophy (V2)3× / week · intermediate

Dumbbell Bro Split — Hyper (V2)4× / week · intermediate