Hold a dumbbell in each hand, arms at your sides, with palms facing outwards.

Your feet should be about the width of your hips apart, and your knees bent slightly.

Keeping your elbows tucked inwards, lift your right arm towards your shoulder.

Hold in position for 5 seconds, then slowly return the weight to the starting position.

Now repeat with the left arm.

- Keep your back straight.

- Try to keep your upper arms and torso still: don't swing the weights, but move them in a slow, controlled manner.