Bend your arm at the elbow keeping your wrists straight. Lift the weight
towards the shoulder without moving your upper arm. Stop the motion when the
weight meets the shoulder and hold for one second.
3. Return the weight to the starting position.
This constitutes one repetition per arm.
Then repeat the same motion with the other arm. Perform this motion for 10 - 15
repetitions in each arm, alternating repetitions between each arm.