Seated two-hand dumbbell extensions (not pictured)
Sit on a bench or stand and grasp the dumbbell with both hands, one placed over the other so that a triangle forms between the two forefingers and thumbs. That triangular space on the palm side is where the plate of the dumbbell rests through the exercise. The dumbbell stays with the flat side up, and the shank perpendicular to floor throughout the movement. The elbows bend to let the weight come down in a controlled manner from overhead, where it pauses behind the neck. The forearms and upper arms should form a 90-degree angle at this point, and her forearms are parallel to the floor. Then extend the weight over her head, taking care to keep upper arm movement as little as possible to avoid pulling in other muscle groups.
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