1. Stand upright and hold two heavy dumbbells behind your back at the height of your glutes. Your arms should be fully extended with your hands placed shoulder-width apart and your palms facing away from your body in an underhand grip.

2. Keep your feet at shoulder-width apart and slowly elevate the dumbbells by curling your wrist in a semicircular motion toward the ceiling. Your wrists should be the only part moving.

3. Hold this position for a second, then lower the dumbbells back down.

1. Start by standing straight with your feet shoulder-width apart and holding a dumbbell in each hand with an overhand grip (palms facing down).

2. Slowly curl the dumbbells up towards your shoulders, making sure to keep your elbows close to your body and not letting them fly out to the sides.

3. Pause for a moment when the dumbbells reach your shoulders, then slowly lower them back down to the starting position.