How to do it
Keep a smooth two-second tempo on both the lift and the lower.
- 1
Stand with your feet shoulder-width apart, holding a bottle in each hand at thigh level.
- 2
Lift the bottles straight up, leading with your elbows, until they are nearly level with your chin.
- 3
Pause briefly at the top, then slowly lower the bottles back to the starting position.
- 4
Repeat for the desired number of repetitions.
Expert tip
Keep your core engaged and avoid using momentum to lift the bottles. This will help isolate the shoulder muscles and prevent injury.
Common mistakes
- ✕Lifting the bottles higher than chin level
- ✕Letting the elbows drop below the wrists
- ✕Shrugging the shoulders toward the ears