Recommendations: 2-3 Sets, 6-10 Reps, 20-40 Wght
Stand upright with your knees slightly bent. 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 right dumbbell to the side up to about shoulder level. When the dumbbell reaches shoulder level, rotate it slightly inward as if you are pouring water. In other words, rotate your shoulder forward so the front of the dumbbell is slightly lower than the rear. This will raise your elbow slightly. Keep your elbow slightly bent and ensure that the weight come up in an arc. Exhale during this movement. Lower the dumbbell slowly to the starting position. Inhale during this movement. Lift the left dumbbell to the side up to about shoulder level. When the dumbbell reaches shoulder level, rotate it slightly inward as if you are pouring water. In other words, rotate your shoulder forward so the front of the dumbbell is slightly lower than the rear. This will raise your elbow slightly. Keep your elbow slightly bent and ensure that the weight come up in an arc. Exhale during this movement. Lower the dumbbell slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
Step 2
Lift the right dumbbell to the side up to about shoulder level. When the dumbbell reaches shoulder level, rotate it slightly inward as if you are pouring water. In other words, rotate your shoulder forward so the front of the dumbbell is slightly lower than the rear. This will raise your elbow slightly. Keep your elbow slightly bent and ensure that the weight come up in an arc. Exhale during this movement.
Step 4
Lift the left dumbbell to the side up to about shoulder level. When the dumbbell reaches shoulder level, rotate it slightly inward as if you are pouring water. In other words, rotate your shoulder forward so the front of the dumbbell is slightly lower than the rear. This will raise your elbow slightly. Keep your elbow slightly bent and ensure that the weight come up in an arc. Exhale during this movement.