Frames from Coach Cole's demo in the Corebound videos.
Setup
Stand tall with a light dumbbell in each hand at your sides, elbows slightly bent and torso leaning a touch forward.
Step by step
- Soft elbows, lean a touch forward.
- Raise out to the sides, elbows lead.
- Stop at shoulder height, lower slowly.
Cole's tip
Lead with your elbows and stop at shoulder height. Slow and strict beats heavy and swingy.
Common mistakes
- Swinging with your body.
- Shrugging up to your ears.
- Going too heavy.
Make it easier or harder
Easier option
Lighter dumbbells, or one arm at a time.
Harder option
2-second pause at the top.
Safety
- Lower slowly; don’t let the dumbbells drop.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
