· Grasp dumbbells in each hand with a pronated grip (palms facing back wards, your shoulder rotated forward. · Stand upright with your feet shoulder width apart and your knees slightly bent, contract your abdominals. · Slowly lift your arms up so elbows are bent and parallel with the floor while you squeeze your shoulders together. · then rotate your arms, bringing the dumbbells forward so that they are now above your shoulder and in line with your elbows. · In a controlled manner lower your arms and return to the starting position. · Repeat.