Get either a free weight or portable weight. Remain with you feet somewhat more extensive than hip width separated and toe call attention to out. Stick your elbows to you rib confine and hold the weight directly under your jaw. On the off chance that utilization a dumbbell, hold it vertically so your wrist touching the kafetaria and hand are measuring the best end of the weight for grasp it by the horn, right-side-up.............