1. Begin by standing straight with a dumbbell in each hand. Your feet should be shoulder-width apart.
2. Allow your arms to hang by your sides, with palms facing your thighs. This is your starting position.
3. Brace your core and maintain a slight bend in your elbows throughout the exercise.
4. Lift one dumbbell directly in front of you, keeping your arm straight, to shoulder height. Exhale as you lift. Your palm should remain facing down.
5. Lower the dumbbell back to the starting position as you inhale.
6. Repeat the same movement with the opposite arm to complete one repetition.
7. Alternate arms after each repetition.
8. Continue lifting each dumbbell alternately until you've completed your set number of repetitions.
Tips: - Keep your back straight and avoid using body momentum to lift the weights. The movement should be controlled and come solely from the shoulders. - Don’t lift the dumbbells too high; lifting them to shoulder height is sufficient. - Make sure to move only your arms during the exercise, keeping the rest of your body still. - Select a weight that allows you to perform the exercise with good form while still challenging your muscles.
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