- Stand against a wall with your back flat, arms at 90° by your sides.
- Slowly raise arms overhead, keeping elbows and wrists in contact with the wall.
- Lower arms back down to starting position, maintaining constant wall contact throughout.
- 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.
- Hold a dumbbell in one hand, elbow bent at 90 degrees while resting on your inner thigh/ knee.
- Rotate your arm outward, keeping your elbow stable.
- 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.
