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Step 1
Sit on the floor with your knees bent and your feet flat on the ground. Stand each dumbbell on end on each side of your body, close to your hips. If you have adjustable dumbbells that will not stand unassisted, hold them in place.
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Step 2
Lean your body back, but don't arch your back. As you lie back, allow grab the dumbbells and draw them back in a natural, comfortable position while keeping them on the floor. Slowly continue until your upper half is flat on the floor.
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Step 3
Bend at the elbows, lifting your forearms only and leaving the upper arms on the floor. Spread your upper arms until you feel comfortable. The dumbbells should now be parallel to the floor. This is Position 1.
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Step 4
Hold the dumbbells centered over your forearms. Do not allow your wrists to bend or you can reduce the exercise's effectiveness and injure yourself. Take a slow breath.
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Step 5
Lift the dumbbells up slowly until your arms are nearly outstretched. Don't lock your elbows. Exhale throughout the motion at a controlled pace. Keeping your elbows unlocked, touch the dumbbell ends together and hold in place for a 2 count. This is Position 2.
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Step 6
Control the dumbbells as you lower them back into Position 1. Repeat Steps 4 to 6 six to twelve times for one set.
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Step 7
Place the dumbbells on the floor before standing up at the end of your exercise session.
