EXECUTION

• Stand in a stable position with a dumbbell in each hand, arms straight down and hands in front of your thighs.

• Use a pronated grip (the backs of your hands should face forward) or neutral grip (with your palms facing in toward the midline of your body).

• Inhale and hold your breath as you raise your arms directly in front of your body. Keep your arms straight, but don't allow your elbows to hyperextend.

•  For short-range maximum tension, use relatively heavy weights and raise the dumbbells until they're about shoulder level or slightly above. Don't use body swings to help raise the weights.

•  Be sure to keep your hands shoulder-width or less apart as you raise your arms.

• After reaching the top position, exhale and return to the start position under control.

•  Pause momentarily and repeat for reps.