This exercise targets the triceps, but it can also help you build mid- and upper-back strength and stability, says Khaleah London, lead instructor at Equinox. "While the exercise targets the triceps, you get the added benefit of working and strengthening almost every other major muscle group in your body," she tells PS.
- Start on your hands and knees, shoulders directly over wrists and hips over knees, holding a dumbbell against the ground in each hand. Brace your core and extend your legs behind you, tucking your toes under to lift your knees off the ground and spreading your feet wider than shoulder-width apart. This is your starting position.
- Engage your core and squeeze your glutes as you lift the right dumbbell off the ground, pulling it toward your right hip. Make sure your right elbow is pointing up and your hips stay square to the floor.
- Lower the weight to the ground with control, bracing your core and glutes. Try not to rock your shoulders or hips from side to side. Repeat on the other side. That's one rep.
- Try 2-3 sets of 6-8 reps.
