| Grasp a dumbbell with each hand (both dumbbell should weigh the same). Stand up straight, place your feet shoulder width apart, and bend your knees slightly. Keep your feet flat on the floor. Keep your back tight and your chest out. Keep your head and neck in line with your torso so that you are looking forward. Maintain this posture and body position throughout this exercise. Hang your arms directly at your sides. Rotate your palms so that they are facing backward. Your upper arms (between your elbows and your shoulders) and your elbows should be directly at your sides and remain stationary throughout this exercise. Pull your hands up toward the ceiling, bending your arms. Breath out during this phase of the exercise. Continue pulling your hands up until the angle between your forearms and biceps is approximately 45 degrees. At this point, your palms should be facing down toward the floor. Now, in a controlled fashion, lower your hands, straightening your arms, until they have returned to the starting position. Breath in during this phase of the exercise. |
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