Begin the exercise by holding a dumbbell out in front of you with your arms slightly bent. Keeping your core tight, turn the dumbbells back and forth, flexing your shoulders and maintaining tension there the entire time. One full turn back and forth counts as one rep, and you should complete all prescribed reps before taking a rest. Do 3 sets of 10 reps on each side.
Grab your dumbbells, and hold them up at shoulder-width height with your palms facing toward you. As you lift the dumbbells over your head, rotate your palms and elbows out away from you, and press the weight up in a smooth motion. Flex your shoulders at the top, then reverse the movement back to the starting position before performing another rep. Do 3 sets of 10 reps.
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