Starting position

  1. Stand upright.
  2. Extend your arms along your body and tighten your abdominals and glutes.
  3. Hold the dumbbells in your hands in a neutral position with your thumbs pointing forward.


  1. Inhale, maintaining the correct starting position
  2. Start the bend with simultaneous external rotation so that the final hand is pointing with the thumb outwards.
  3. Stop the bending at the top position, and perform an internal rotation so that the thumbs point towards each other.
  4. With your hands in this position, lower your dumbbells to a neutral shoulder position much more slowly than the lifting.
  5. Repeat the exercise a set number of times.