1. Stand with your feet shoulder-width apart and a slight bend in your knees for stability.
2. Hold a dumbbell in each hand at your sides with your palms facing inward.
3. Keeping one arm extended and stationary, exhale and raise the other dumbbell in front of you and slightly to the side at shoulder height with your elbow slightly bent.
4. As you lift, rotate the wrist so that the palm is facing downward at the top of the movement focusing on using your upper chest muscles.
5. Inhale and lower the dumbbell back to the starting position in a controlled manner.
6. Repeat with the opposite arm for one complete repetition.
7. Continue alternating between arms until the desired number of repetitions is met.
8. Make sure to maintain proper posture throughout the exercise, and avoid swinging the weights or using momentum to lift them.
For optimal results, keep the movements slow and controlled, and squeeze your chest muscles at the top of the movement. Always choose a weight that allows you to perform the exercise in good form and complete the desired number of reps and sets.
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