1. Hold dumbbells at your sides with palms facing you.
2. Raise the weights up in front of you to shoulder level with thumbs pointing up.
3. Complete 12–15 reps and then raise the weights out to your sides 90 degrees (bend your elbows a bit as you lift).
4. Complete your reps and then switch to a lighter pair of dumbbells. Raise them out to your sides and up to ear level with straight arms and thumbs pointing up. Hold this position 30 seconds. Squeeze your glutes to help support you.