TECHNIQUE
1. Begin an upright position with dumbbells in hand.
2. The palms of your hand should face your body.
3. Pull the dumbbell slowly to the shoulders by bending at the elbows.
4. Once the dumbbells have reached the shoulder, rotate the weight with your wrist and press the weight vertically.
4. Lower the dumbbell in a controlled manner to the starting position.

COACHING POINTS
1. The athlete should not rock or sway his body to gain momentum to perform the lift.
2. The athlete should rotate the dumbbell when the elbow reaches a 90 degree angle during the curl portion of the lift.

PLATE RAISE WORKOUT

1. Development Phase – 3 sets of 5 repetitions.

Click here for video showing how to properly perform the dumbbell curl-to-press.

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