Recommendations: 2-3 Sets, 8-12 Reps
Sit on a chair. Hold water bottles with an overhand grip in front of 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 bottles straight up toward shoulder level. As the bottles reach shoulder level, rotate them as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement. Lower the bottles slowly to the starting position. Inhale during this movement. Hold water bottles with an overhand grip in front of 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 bottles straight up toward shoulder level. As the bottles reach shoulder level, rotate them as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement.