Stand with feet together, knees slightly bent. Hold a two- to five-pound dumbbell in each hand. Keep your arms bent at a right angle in front of you with your palms facing inward. Keeping your elbows bolted to your sides like hinges, slowly rotate at the shoulders until your wrists are pointed straight out from your sides. Each arm should move as one unit, including the shoulder sockets and biceps. Do not arch your back. Hold the position for two seconds. Do 12 to 16 repetitions.

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