Iron Crosses: Dumbbell

While standing hold dumbbells in each hand in front of your thighs with pronated-grip. Keep your arms straight, and lift the dumbbells up and directly overhead. Then slowly lower arms until they are parallel to the floor. Pull your arms apart and to the side until your body forms a cross, or "T." Slowly return arms to center of the body, parallel to floor, then lower to your thighs. Repeat this movement for all reps.

Keep your head up and your hips & chest in proper alignment.