Bicep and Deltoid Squeeze Sit cross-legged on the floor, or stand, and hold a dumbbell in each hand. Hold your arms out wide, elbows bent at 90 degrees, relaxing your shoulders away from your ears. Rotate your arms so your elbows are moving to meet each other in front of your face. Keep your muscles engaged, and move back to starting position to complete the rep. Image Source: POPSUGAR Photography