Stand with your feet hip-width apart, knees slightly bent and arms fully extended at your sides with a dumbbell in each hand.

Your arms should hang at your sides with your elbows slightly bent.

Slowly raise one dumbbell to the front, away from the body, until your arm is parallel to the floor and at shoulder level.

Pause, then slowly recover to the starting position and repeat with other arm.

- Don't raise your arms above shoulder level.

- Don't swing the weight. Raise and lower it in slowly, using your muscles, not momentum, to control it.