Updated March 05, 2015.

Written or reviewed by a board-certified physician. See About.com's Medical Review Board.

This exercise can be done seated or standing. You will need a pair of dumbbells that work well for you, typically between 2-10 pounds. You can also do this with a resistance band.

If you are standing, have your feet about shoulder width apart. To start, palms up, resting on your thighs, holding the selected dumbbells or bands. Slowly, without jerking, raise your arms, bending at the elbow in a smooth motion until your elbows are completely bent.

Repeat this motion 10 times. Rest and repeat for an additional set.

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