Stand tall, holding 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 each set.