(Starting Position) Hold a dumbbell in each hand with your arms extended close to your body. Your palms should be facing your thighs and your elbows should be slightly bent. Keep your back straight. This is the starting position. (First movement) Now, exhale as you use your front delts to raise the dumbbells in front of your chest to shoulder level while rotating your wrists until your palms are facing down. Tightly contract your front delts at the top of the movement. (Second movement) Hold the contraction for a moment, and then inhale as you slowly lower the weights back to the starting position. (General Tips) Keep your torso stationary and your arms extended throughout this exercise. This exercise can also be performed by alternating arms for each repetition.