· Stand with your feet shoulder width apart, abs drawn in and knees slightly bent. · Grasp a dumbbell in each hand, with your palm facing down. · Start with the dumbbell at waist height. · Raise your left arm, keeping your elbow slightly bent and your arm straight, to in line with your shoulder. · Pause for a moment and with a controlled motion lower your arm to back to the starting position at your waist. · Repeat with your right arm.