EXERCISE TUTORIALS: UPPER BODY • 25s
Lift the weights upward while inhaling. Your arms are extended, palms facing down, with a slight bend in the elbows to reduce the stress on the joints. Pause briefly when your arms are horizontal to the floor. Lower the dumbbells to the starting position (at the thighs) with a slow and controlled motion while exhaling.
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Lie down on your back. Pick up a weight that you're comfortable with, with your feet flat on the floor. Hold the weights with a hammer grip, almost like you're going to crush your skull. Put your arms up, bending at the elbow, to right beside your eyes. Be very careful not to drop the weights.
You can do this seated or standing. Keep your back nice and flat. Bend your elbows up and out, keeping your arms nice and straight with your elbows close into your body.
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Keep your wrists open, starting down around your thighs. Keep your wrists facing the front of you, meeting at the top, and coming down to the bottom. You can do this seated or standing with a light weight, no weights or whatever you would prefer.