Always stretch before and after your exercise to prevent injury and to increase flexibility.
Stand with arms down at sides holding dumbbells, palms facing thighs. Keeping elbows gently pressed against sides, rotate and raise only forearms, palms now facing up. Dumbbells should move up to front of shoulders in one smooth motion. Pause, then lower arms, rotating forearms to starting position.
For each of the exercises, do two sets. Feet should always be shoulder-width apart and flat on the floor to start. Rest minute or so between the sets.
Note: With strength training you don't merely lose weight, you give yourself the leaner, healthier body of someone who's naturally slim.
Warning: Consult your health care provider before beginning any strength training program, particularly if you have some health issues or if you have experienced back, knee, elbow or shoulder pain.
