Getting Started

• 1

  Start by standing with your feet hip-width apart and a pair of dumbbells at your sides, with your palms facing your body.

• 2

  Hold the dumbbells with a neutral grip, meaning your palms are facing each other.

• 3

  Keep your core engaged and your back straight.

• 4

  Slowly raise one dumbbell towards your shoulder while keeping your elbow close to your body.

• 5

  Pause briefly at the top of the movement and then slowly lower the dumbbell back to the starting position.

• 6

  Repeat the movement with the other arm.

• 7

  Continue to alternate arms for the desired number of repetitions.

• 8

  Remember to keep your movements slow and controlled, and avoid swinging the weights or using momentum to complete the reps.

• 9

  Adjust the weight of the dumbbells according to your fitness level, start with a lighter weight if you're new to the exercise.