- Grasp a dumbbell in each hand with a relaxed grip.
- Stand with your feet shoulder width apart, abdominal muscles contracted, chest out and shoulders back, your back straight and knees slightly bent.
- Hold the weights at your sides, keeping your arms relaxed and your palms facing inward.
- Turn your wrists so that your palms face forward.
- Slowly raise the weight by bending your elbow. Keep your back straight, your shoulders back and your elbows close to your side.
- Slowly raise the weight until your knuckles are 3 or 4 inches away from your shoulders.
- Slowly lower the weight back to its original position.
Perform up to three sets of 12 reps, depending on your fitness level. Use a weight that will leave your muscle fatigued by the end.
*Always consult your doctor before beginning and physical regimen.
