- 1). Clear an area on the floor that gives you room to exercise. You should have enough space to lie down on your back and be able to stretch your arms out horizontally on both sides.
- 2). Lie down flat on your back. You can stretch your legs out or bend them upwards with your feet flat on the floor.
- 3). Grip the dumbbells and hold them up above your body at a 90-degree angle from your chest with your palms facing each other.
- 4). Breathe in as you lower the dumbbells to your side without bending your elbows. Your motion should bring your arms down to a horizontal position so that they remain at a 90-degree angle with your body. Each arm should form an L-shape with the length of your body, but do not allow your arms to rest on the ground.
- 5). Breathe out as you raise the dumbbells back to your starting position above your chest.
- 6). Repeat steps 4 and 5. Depending on your physical condition and overall workout routine, ideal sets and repetitions may vary. Try doing three sets of 10 to 12 repetitions each, resting for one to two minutes between each set.
- 7). Try the same exercise, but using an alternating technique. Rather than lowering and raising both arms simultaneously, isolate them by alternating arms. Lower and raise one arm, then the other.
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