Body Parts

  • Shoulders
  • Trapezius
  • Deltoid


  • Stand with the feet at shoulder width.
  • Hold the weights with the thumbs pointing in.
  • Hold the weights in front of the legs with the arms extended.
  • Keep the back straight and the knees lightly bent.
  • Pull the shoulders lightly back.
  • Suck in the stomach and contract the abdominals.
  • Keep the head straight.


  • Lift the weights to shoulder level with the elbows pointing out.
  • Move the weights along the body.
  • Keep the elbows slightly above the wrists.


Keep the head aligned with the body. Keep the back straight. Keep the abdominals contracted. Keep the shoulder back. Never lock the knees.