1. Start Position: Exhale as you raise the dumbbell.
2. Middle Position: Continue to raise, concentrating rotating from your shoulder only. Your upper and lower arm move as a single unit. Do not bend your wrists, keeping a slight bend in your elbows.
3. End Position: Raise until your arm is at shoulder height. Hold for 1/2 a second.
4. Return to Middle: Inhale as you slowly return to starting position.
5. Return to Start: Do not lock out your elbows. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Gripping a dumbbell in each hand, position the dumbbells at the sides of your body. Palms face bcakward.
• Do not let the dumbbells rest on your thighs.
• Stand with your feet shoulder width apart.
• Keep your back straight, head aligned with your spine, and knees slightly bent

1. Throughout the entire range of motion:

   • Keep your back straight, head aligned with your spine, and knees slightly bent.
   • Do not bend your wrists.
   • Keep your elbows slightly bent.

2. Move your upper and lower arms as a single unit, rotating from your shoulders only.

3. At end position, never raise your arms beyond shoulder height. Never hyperextend your lower back.

4. Use your arms to perform the exercise, not your back.