Stand tall with a 2- to 8-pound dumbbell with your right hand, then step forward about two feet with your left leg and bend forward at the waist. Place your left hand on your left thigh for support. Bend your elbow to bring the weight up to the side of your body―at chest level, palm facing your body―then extend your forearm back behind your body until your arm is straight, but do not lock elbow. Reverse direction, and return dumbbell to front of body. Do 8 to 12 repetitions, then switch body position (right leg forward), and perform the move with your left arm to equal one set.
Training Guide: Do 3 sets. Choose a weight that's heavy enough so your muscles are fatigued at the end.
Stand comfortably with a slight bend in your knees, and hold an 8- to 15-pound dumbbell by the stem (place one hand on the stem, and the other hand on top of it), and lift it above your head so your arms are almost straight, with your upper arms next to your ears. Slowly bend your elbows and lower the weight behind you head, then straighten your arms back above your head.
Stand tall with a slight bend in your knees, and hold a 5- to 8-pound dumbbell in each hand, arms by your sides, with palms facing in. Keep your upper arms steady and body stead, then slowly curl the dumbbells up toward your shoulders. Contracting your biceps at the top of the move. Reverse direction to return to start.
Training Guide: Do 3 sets of 8 to 12 repetitions. Add this move to your routine two to three times per week, and allow at least 48 hours of rest between training.