Dumbbell Standing T-Spine Press

Instructions

1. Stand with feet hip-width apart, holding a dumbbell in each hand at shoulder height, palms facing forward.
2. Hinge slightly at the hips and brace your core to stabilize the spine.
3. Press both dumbbells overhead while rotating the thoracic spine and opening the chest.
4. Lower back to shoulder height under control.
5. Repeat for the target reps, focusing on thoracic extension rather than lumbar movement.