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Don’t swing your arms when doing this exercise or you may injure yourself. If you can’t do this in controlled motions you may need to use lighter weights.

As you improve, increase the amount of sets that you do or increase the weight of the dumbbells.

This exercise is great if you want to sit on a chair while you work out! Choose some reasonably heavy dumbbells and sit on a chair that allows you to keep your arms straight at your side. Hold the dumbbells so that your palms are facing your body. Lift the dumbbells to shoulder-level, rotating your wrists so that your palms face your chest. Keep your upper arms tucked against your body. Do ten of these to complete a set and try to do two or three sets.