Recommendations: 2-3 Sets, 6-10 Reps, 20-40 Wght
Kneel upright (not slouching) on the floor with your back straight and head looking forward. Grasp dumbbells at your sides with palms facing inward. Let the dumbbells hang down in front of your waist. Your elbows should be slightly bent. This is the starting position. Lift the dumbbells to the side up to about shoulder level. When the dumbbells reach shoulder level, rotate them slightly inward as if you are pouring water. In other words, rotate your shoulders forward so the front of the dumbbells is slightly lower than the rear. This will raise your elbows slightly. Keep your elbows slightly bent and ensure that the weights come up in an arc. Exhale during this movement. Lower the dumbbells slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
Step 2
Lift the dumbbells to the side up to about shoulder level. When the dumbbells reach shoulder level, rotate them slightly inward as if you are pouring water. In other words, rotate your shoulders forward so the front of the dumbbells is slightly lower than the rear. This will raise your elbows slightly. Keep your elbows slightly bent and ensure that the weights come up in an arc. Exhale during this movement.