Exhale as you raise the dumbbells back to their starting position above your body. Keeping your arms slightly bent at the elbow, bring the dumbbells up and out in front of you so your arms are extended in front of your face and your palms are facing.
BUT I would keep the diet up and try to figure out what is wrong.
On your back day, you have two movements in the same plane of motion that are basically the same.
Also, more reps raise the intensity on this exercise, for me.
But really, the way I have my athletes increase their time under tension is simply to have them do more reps.
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