| Grasp a dumbbell with each hand (both dumbbells should weigh the same). Stand up straight, place your feet shoulder width apart, and bend your knees slightly. Keep your feet flat on the floor. Keep your back tight and your chest out. Keep your head and neck in line with your torso so that you are looking forward. Maintain this posture and body position throughout this exercise. Hang your arms directly at your sides. Bend your elbows slightly. Rotate your palms so that they are facing inward toward each other. Keeping your elbows bent slightly, raise your arms in front of you until your hands reach shoulder height. Breath out during this phase of the exercise. At this point, your arms should be extended directly in front of your and your palms should be facing each other. Now, in a controlled fashion, lower your arms down until they return to the starting position. Breath in during this phase of the exercise. |
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