Step 1

Begin holding a dumbbell in each hand in a neutral grip (palms facing inwards) with arms extended on either side of your body, plant both feet on the floor shoulder-width apart. This is your starting position.

Step 2

Inhale and brace your core. While keeping your upper arms as still as possible, exhale and bend your elbows to bring the dumbbells upwards until your forearms are parallel with the floor. Hold this position for the specified amount of time, breathing deeply throughout.

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