Selen Dar

Muscle-Building Workout and Diet

Stand erect with a dumbbell
in each hand and the palms of your hands
facing your torso. Your arms should be
extended to the sides. This will be your
starting position. Now exhale and raise
the dumbbells as high as possible
by elevating the shoulders. Your arms should remain
extended at all times and you’ll need to refrain
from using your biceps to help lift the dumbbells. Only your shoulders
should move up and down. Hold the top
contracted position, then inhale and slowly lower
the dumbbells back to the starting position.

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