Instructions

1. 1

   Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.

2. 2

   Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.

3. 3

   Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.

4. 4

   As you exhale, push the dumbbells up until they touch at the top.

5. 5

   After a second pause, slowly come down back to the starting position as you inhale.

6. 6

   Repeat for the recommended amount of repetitions.