Seated Front Dumbbell Press (Arnold Press)
Sit on a bench, dumbbells in hand, palms facing toward you, and elbows pointing down. Bring the weight up over your head by pressing with your shoulders while rotating your palms to face forward on full contraction. Exhale on the way up, inhale on the way down.
Focus on keeping your back straight at all times. It is recommended that you use a bench with a backrest. Do not lock out your elbows on contraction and do not lower the weight all the way down. Throughout the motion, your lower arms should always be perpendicular to the floor. This exercise could be modified for palms to face each other or by bringing the weight down in front of you to the starting position. You could also alternate arms. One of the biggest benefits of this exercise is it alleviates friction in your shoulders.