Instructions

1. 1

   To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head.

2. 2

   This will be your starting position.

3. 3

   Keeping your upper arm close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearm touch your bicep. Tip: The upper arm should remain stationary and only the forearm should move. Breathe in as you perform this step.

4. 4

   Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.

5. 5

   Repeat for the recommended amount of repetitions.

6. 6

   Switch arms and repeat the exercise.