1. Sit upright in a chair with a back
rest. Use light weights in each hand, with palms facing forward.
2. Start the movement with both hands
just above your shoulders.
3. Lift both arms up above your head
with your elbows pointed outward. Stop the upward movement just before your
elbows begin to lock. Your arms should be slightly bent at the top of the
4. Slowly lower the weights back to
the start position.
This will constitute one repetition. Make sure to
inhale when lowering the weights and exhale when pressing the weights above the
head. You may try 8 - 10 reps for one or two sets.