- Start by standing with your feet shoulder-width apart and holding a dumbbell in one hand.
- Bring the dumbbell to your shoulder, with your palm facing forward and your elbow bent.
- From this starting position, extend your arm upwards so that the dumbbell is overhead.
- Make sure to keep your core engaged and your back straight throughout the movement.
- Inhale and brace your abdominals
- Raise the arms vertically while keeping the elbows slightly bent
- Once the arms are parallel with the floor, rotate the plate clockwise and counterclockwise.
- Lower the plate back to the starting position.
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- Keep your back straight and chest lifted, engage your core to maintain balance.
- Begin the movement by lifting the dumbbell straight up towards your chin, keeping your elbow close to your body and the weight in line with your shoulder.
- Continue to lift the weight until it reaches the chin or neck level, keeping the elbow high and close to the body.
- Lower the weight back down to the starting position with control.
- Stand with your feet slightly wider than shoulder-width apart and hold two dumbbells overhead with both hands, using an overhand grip.
- Begin the squat by bending at the hips and knees, keeping your core tight and the dumbbells balanced overhead.
- Lower your body as far as you can while keeping the dumbbells overhead, then push back up to the starting position.
- Repeat for the desired number of repetitions, making sure to keep your back straight, chest lifted, and the dumbbells stable overhead throughout the entire movement.
