Recommendations: 2-3 Sets, 6-10 Reps
Stand upright with your knees slightly bent. Grasp water bottles at your sides with palms facing inward. Let the bottles hang down in front of your waist. Your elbows should be slightly bent. This is the starting position. Lift the right bottle to the side up to about shoulder level. When the bottle 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 bottle 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 bottle slowly to the starting position. Inhale during this movement. Lift the left bottle 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 bottle 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 bottle slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
Step 2
Lift the right bottle to the side up to about shoulder level. When the bottle 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 bottle 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 bottle to the side up to about shoulder level. When the bottle 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 bottle 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.