How to do it
You need: A light weight in each hand, such as small dumbbells or filled water bottles.
Sit or stand tall with a light weight in each hand, held at shoulder height with your elbows bent and your palms facing forwards.
- Gently set your shoulder blades down and back.
- Press the weights up and slightly in towards each other until your arms are straight overhead.
- Pause for a moment at the top.
- Lower the weights slowly back to shoulder height with control.
Form cues
- The press moves in a smooth line, with no painful catch on the way up.
- Your ribs stay down - do not arch your lower back to get the arms up.
- Move at the same slow speed up and down.
- Keep a small gap between your shoulders and your ears.
Common mistakes
- Using a weight that makes you shrug, hold your breath, or lean back.
- Pressing quickly or letting the weight drop on the way down.
- Pushing through a sharp catch partway up.
Safety: Stop and message your physio if the shoulder pain sharpens, wakes you at night, or you lose noticeable strength lifting the arm.