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Equipment:
A pair of dumbbells

Exercise Technique:

1. Start with feet hip width apart and a dumbbell in your left hand.
2. Place your right foot in front of you.
3. Bend your right knee and lean forward from the hips. Place your right hand on your right thigh for support.
4. With your left elbow bent, hold the dumbbell close to your body. The elbow should be facing the back and your knuckles should point down to the floor.
5. Maintain this position and straighten your left arm behind you.
6. Bend elbow back to starting position.
7. Do the desired number of repetitions, then switch foot and arm position. Repeat with your right arm.

Performance Tips:

1. Make sure to keep your back straight and not rounded as you lean forward from the hips.
2. Keep your chest lifted and contract your abdominal muscles throughout the entire exercise.
3. Start the movement by squeezing the triceps, rather than flinging the dumbbell backward.
4. Keep the elbow lifted and facing the back all throughout.
5. Avoid jerking your elbow joint as you straighten the arm.

Repetitions:
If you want firmer but not bigger muscles, use a weight light enough that you can finish 15 to 20 repetitions. Do one to three sets.
If you want firmer and bigger muscles, use a weight heavy enough that you can only do 8 to 12 repetitions. Do one to three sets.

Go to Common Exercises...