This is an exercise that differs from the rest, for which we are going to need a little help from a chair, even though we won't be sitting. Get up and stand with your feet behind in a line, one of them behind the other.

Grab with the hand the back of the chair while the other hand holds a small weight. Lift the arm up until it is completely stretched, afterwards going back to the original position. Do this just as you see in the video.

It is important to maintain the legs firm, the back erect, and the head looking forward. In order to assure that you doing this exercise completely correct, you should note the pull and pressure concentrated above all the muscles in your arms. This is a positive signal.

Repeat this exercise 3 times each day. When it doesn't require as much work to complete the full amount of sets, you should increase the weight and the number of repetitions.

(*) Starting from the seventh week, your body will have accustomed to the exercise and weight of the yoke (dumbbell). No one better than yourself knows the needs of your own body, which is why we advise you that you be the one who increments the number of repetitions and weight for the exercises.