Step 1: Hold a dumbbell in each of your hands. Your shoulders should be rotated forward. Extend your arms next to your thighs, keeping your elbows slightly bent. Your palms should be facing your thighs. This is the starting position.

Step 2: Lift your elbows up until they are at shoulder height.

Step 3: Inhale and rotate the dumbbells up while keeping your upper arms steady; exhale as you do so. Continue moving until your forearms are perpendicular to the floor and your hands are pointed up. Inhale when you have completed the movement.

Step 4: Press the dumbbells over your head as if you were performing a shoulder press.

Step 5: Move back to the initial position as you inhale by reversing the steps.

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