Recommendations: 2-3 Sets, 8-12 Reps
Sit on a chair. Hold water bottles with an overhand grip beside your body (palms facing down). Your arms should be parallel. This is the starting position. Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the right bottle straight up toward shoulder level. As the bottle reaches shoulder level, rotate it as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement. Lower the right bottle slowly to the starting position. Inhale during this movement. Hold water bottles with an overhand grip beside your body (palms facing down). Your arms should be parallel. Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the left bottle straight up toward shoulder level. As the dumbbell reaches shoulder level, rotate it as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement. Lower the left bottle slowly to the starting position. Inhale during this movement. Hold water bottles with an overhand grip beside your body (palms facing down). Your arms should be parallel. Repeat for the required number of repetitions.
Step 2
Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the right bottle straight up toward shoulder level. As the bottle reaches shoulder level, rotate it as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement.
Step 4
Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the left bottle straight up toward shoulder level. As the bottle reaches shoulder level, rotate it as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement.