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To progress: Hold a 3- to 8-pound dumbbell in each hand, arms hanging by your sides.
8. Partial Clean Stand with your feet hip-width apart, legs straight but not locked, and weight centered. Contract your abdominals so pelvis is in a neutral position, tailbone pointing down. Hold a dumbbell in each hand with an overhand grip, arms hanging naturally by your sides. Squeezing shoulder blades together, bend elbows out to your sides to pull dumbbells upward. When elbows reach shoulder height, rotate arms forward so elbows point toward the floor and palms face forward, all in a smooth, fluid movement. Swing elbows backward so knuckles face the floor, and lower arms to starting position; repeat. Begin with 2–3 pounds and build to 5–8 pounds. Strengthens upper and middle back and shoulders.