Starting position

1. Stand upright with your abdominals and flex your glute muscles.
2. Slowly lower your arms down your body, holding the dumbbells in your hands.

Implementation

1. Take a deep breath in and perform a side-to-side raise of the arms to shoulder height, while keeping the elbows bent at a right angle.
2. Begin to slowly lift the dumbbells, rotating the shoulder joint.
3. When your forearms are pointing upwards, perform a dumbbell overhead press and let the air out of your lungs.
4. Take an inhale and, in a slow, controlled movement, lower the dumbbells using the same movement path as the lift, but twice as slowly.
5. Repeat the exercise a set number of times.