(superset with dumbbell side raises)—x10—x10
Hold a plate with one hand at 3 0'Clock and the other at 9 O'Clock. Lock your elbows and do not bend your arms during the exercise. Begin with the plate slightly below your waist, against your thighs. Now raise the plate in front of your body until you can look through the barbell hole. Control the plate as you lower it to the starting position.