Getting Started

• 1

  Stand tall with your feet shoulder-width apart, holding dumbbells at your sides with straight elbows and palms facing your body.

• 2

  Slowly bring the dumbbell towards your chest by bending your elbow, perform 7 half repetitions from start to middle point, then 7 half repetitions from middle point towards chest, and 7 full repetitions from starting point to chest point.

• 3

  Return to the starting position and perform the same movement with the other side.