1. Starting Position:
- Begin in a kneeling position on a mat or comfortable surface.
- Kneel on your right knee while your left foot is flat on the floor in front of you, ensuring your left knee is at a 90-degree angle.
- Hold the dumbbell in your right hand, resting it near your shoulder. Your elbow should be bent and positioned close to your body.
2. Core Engagement:
- Engage your core muscles to stabilize your body.
- Keep your back straight and ensure your head is in a neutral position, looking forward.
3. Pressing Movement:
- Exhale as you press the dumbbell upwards with your right arm.
- Extend your arm fully above your head, making sure your wrist stays straight and in line with your shoulder and elbow.
4. Return to Starting Position:
- Inhale as you slowly lower the dumbbell back to the starting position near your shoulder.
- Maintain control of the weight throughout the movement.
5. Repetition:
- Perform 8-12 repetitions on the right side.
- After completing the set, switch legs and repeat the exercise on the left side, holding the dumbbell in your left hand.
6. Form Tips:
- Ensure that your front knee stays aligned with your ankle during the pressing movement.
- Avoid leaning back or arching your back excessively; keep your torso upright.
- Focus on controlled movements and proper breathing throughout.
7. Cool Down:
- After completing your sets, take a moment to stretch your arms and shoulders to help with recovery.
