- أساسيثانويثالثي
- الصعوبة
- Beginner
- With dumbbells in either hand, bend your knees with your feet slightly bowed out. Arch your back above your knees, and start with the weights touching in front of your chest.
- With bent elbows, raise your arms up to shoulder level, pausing at the at the end of the motion.
- Slowly lower your arms back to starting position.