Stand with your feet shoulder width. Bend your knees slightly to relieve stress from
your lower back.
Grasp both dumbbells with your palms facing into your sides, thumbs pointing out.
You may use wrist straps. Now, keeping your back flat and almost parallel to the
ground, bring the dumbbells up keeping your elbows close to your sides. Your elbow
and shoulder should form a Pause, and contract.
Conract and hold for 1-2 seconds. Then lower the weights back to the extended
Be sure to have your knees slightly bent to aid your lower back. Keep your back flat
and looking up. DO NOT jerk the weight up.