1. Find two bottles that you can comfortably hold in each hand, fill them with water, sand, or any other suitable material to add weight.
2. Stand with your feet shoulder-width apart, holding one bottle in each hand with your arms extended down at your sides.
3. Begin with a neutral grip, palms facing inward towards your body.
4. Exhale and lift the bottles straight up towards your armpits by bending your elbows and squeezing your shoulder blades together.
5. Your elbows should go up and out to the sides as you lift the bottles, targeting the muscles in your upper back.
6. Inhale and lower the bottles back down to the starting position in a controlled manner.
7. Repeat the movement for the desired number of repetitions and sets.
Make sure to perform the exercise with proper form to avoid injury and to ensure that the target muscles are being effectively worked. Adjust the weight of the bottles to match your fitness level and capabilities.
---
