Stand tall, a dumbbell in each hand. Arms are at your sides, palms facing in. Position your feet roughly hip-distance apart. Check your posture—roll your shoulders back, engage your core, and look straight ahead.

Lift the dumbbells up and out to each side, keeping your arms almost completely straight, stopping when your elbows reach shoulder-height and your body is forming a “T” shape. Breathe in as you lift.

Lower the weights slowly (take about twice as long to lower the weights as you took to lift them), bringing your arms back to your sides. Breathe out as you lower the dumbbells.