“In hip-wide and slightly bent position, bend your forearms close to your body 90° and tense your abdomen. In both hands you hold a weight, which you can rotate up to 15 times in a row sideways outwards (1-3kg). “From the starting position, bend your elbows 90° and move both forearms sideways and parallel to the floor outwards.
Make sure that the shoulders are not pulled up to the ears and that the upper arms always have contact to the upper body and are not spread out. The wrist remains stable and does not bend. Then return both weights to the starting position and repeat the whole procedure 15 times with 3 passes. Continue with the next exercise
