1. Start Position: Exhale as you slowly raise the dumbbells.
2. Middle Position: As you raise, concentrate on keeping your forearms perpendicular to the floor.
3. End Position: Raise until your elbows are at ear height. Hold for 1/2 a second, squeezing your shoulders.
4. Return to Middle: Inhale as you slowly return to starting position.
5. Return to Start: Hold for 1/2 a second. Never bring the dumbbells lower than your ears. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Gripping one dumbbell in each hand, sit down on the utility seat. Keep your feet flat on the floor.
• Lift the dumbbells, positioning them parallel them to your ears. Palms face forward.
• Note: To alleviate stress on your shoulders, rotate your wrists inward, creating an optional diagonal grip.
• Keep your forearms perpendicular to the floor. Do not bend your wrists.
• Keep your back straight and your head aligned with your spine.

1. Throughout the entire range of motion:

   • Keep your back straight and head aligned with your spine.
   • Keep your forearms perpendicular to the floor.
   • Do not bend your wrists.

2. At start position, the dumbbells are aligned with your ears. Do not lower the dumbbells past your ears.

3. At end position, do not lock out your elbows.

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