Grasp a dumbbell in your left hand. Place your feet a comfortable distance apart and sit in a bench that provides back support. Extend your left arm directly upward from your shoulder joint, with your palm facing toward the front. If you like, you can reach behind your head and grasp your left upper arm with your right hand to brace it in position as you do the movement. Being sure to keep your left upper arm motionless throughout your set, slowly bend your left arm and lower the dumbbell to the rear and somewhat across the midline of your body. Pause when your arm is fully bent as possible and use your tricep strength to return the dumbbell back along the same arc to the starting position.

(primary muscles: triceps)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.