Starting position
- Stand upright.
- Extend your arms along your body and tighten your abdominals and glutes.
- Hold the dumbbells in your hands in a neutral position with your thumbs pointing forward.
Implementation
- Inhale, maintaining the correct starting position
- Start the bend with simultaneous external rotation so that the final hand is pointing with the thumb outwards.
- Stop the bending at the top position, and perform an internal rotation so that the thumbs point towards each other.
- With your hands in this position, lower your dumbbells to a neutral shoulder position much more slowly than the lifting.
- Repeat the exercise a set number of times.