Health aNd Fitness Guide

Hold a dumbbell in each hand with your palms facing your thighs. Stand with your feet apart, about shoulders’ width, keeping your knees bent. Try to contain the movement of the body as you lift and lower the dumbbells from their start and finish positions. Bend one arm at a time, rotating the palm to face the front shoulder. Bring the weight up to shoulder level with a slow lift and a short pause at the top of the contraction. Lower the weight to the hip and repeat on the other side. Alternate each arm until you have completed a full set of single repetitions of the set number for each arm independently, not collectively.

If you are using a barbell, all the positions stay the same; however, the hands cannot rotate because of the single bar. Therefore, keep your hands with your palms facing forward and commence with the exercise as described.