End with a controlled arm move that works your biceps and triceps.
- Start with two dumbbells at a weight you can safely lift over your head for eight to 12 reps (err on the safe side and start with lighter weights until you know which weight is right for you for this exercise).
- Stand with your feet hip-distance apart and pick up the weights, holding the dumbbells so your palms are face down. Lift up your weights until they are at your shoulders, palms facing forward, with elbows bent at a 90-degree angle.
- Raise your arms until elbows are extended, moving weights until they almost touch above your head (see picture at left).
- Slowly return back to starting position (with elbows at a 90-degree angle).
- Do two sets of 10, making sure you keep your form correct.
- Remember to breathe and keep your spine neutral and core engaged while you perform this exercise. Also, don't hunch your shoulders while you raise and lower your weights.