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Stand erect with a dumbbell in each hand
and the palms of your hands facing your torso.
Your arms should be extended to the sides.
This will be your starting position.
Now exhale and raise the dumbbells
as high as possible by elevating the shoulders.
Your arms should remain extended at all times
and you'll need to refrain from using your biceps
to help lift the dumbbells.
Only your shoulders should move up and down.
Hold the top contracted position,
then inhale and slowly lower the dumbbells
back to the starting position.