Holding a dumbbell in each hand, plant both feet on the floor hip-width apart. Gently raise the dumbbells to shoulder height directly in front of your chest, holding them with an overhand grip (palms facing away from you). This is your starting position
Using the muscles in both your shoulders and arms, extend your elbows and press the dumbbells up above your head, ensuring that your arms are in line with your ears.
Once your arms are fully extended, bend your elbows to lower the dumbbells into your chest.
Repeat for 12 reps, rest for 30 seconds, then 10 reps, rest for 30 seconds, then 8 reps, rest for 30 seconds, then 6 reps, and rest for 30 seconds.