- Stand up straight with dumbbells at either side, palms facing your hips.
- Raise your arms on either side with a slight bend in your elbow until they are over head. Pause at the top of the motion.
- Slowly return your arms down to starting position.
- Take a half kneeling position while holding two dumbbells.
- Drive the dumbbells upwards.
- Take a half kneeling position while holding one dumbbell.
- Drive the dumbbell upwards.
- With dumbbells in either hand, bend your knees with your feet slightly bowed out. Arch your back above your knees, place your head on the top of an incline bench, 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.
