A basic exercise for the shoulder.
Holding a dumbbell in each hand, sit with your back against a backrest so that your head, shoulders and butt make contact with the bench. Place your feet firmly on the floor.
Exhale and slowly lift the dumbbells to shoulder height, and shoulder width or slightly wider. Palms facing forward, and wrists in a neutral position (straight). Do not allow the wrists to bend throughout the exercise. Pull your shoulder blades down and back. This is the starting position.
Exhale and press the dumbbells overhead until your elbows are straight. Do not allow your low back to arch.
Inhale and bend your elbows and lower the dumbbells. Mindfully contract the muscles of your back and arms to bring the dumbbells down.
Don´t let the gravity do your work.