Standing upright, hold two dumbbells at the side of your body with your arms hanging down, grasp the dumbbells with an underhand grip (palms facing forwards), raise your practically straight arms upwards in a circular motion so that your almost closed arms are pointing diagonally upwards in front of your head (first raise the dumbbells sideways before bringing your arms together slightly above head height at about shoulder height). While raising the dumbbells, turn your arms in so that the backs of your hands are pointing upwards in the end position. Then move your arms back to the starting position in the reverse sequence of movements.
Attention:
Keep your shoulders lowered and your back straight; always keep your arms under tension (do not let them hang completely or bring them fully together).
Lighten:
Without/less weight.
Harden:
More weight or additional weight (on the arms).
