MAIN MOVE: Ponytail extensions
Stand with feet hip-width apart. Hold light dumbbell in right hand, arm extended straight overhead, left hand supporting right elbow (A) to prevent it from flaring out. Bend elbow, lowering dumbbell behind head (B), then press back up to start position. Do all reps, then repeat on opposite side.
MAKE IT HARDER
Use the heavier dumbbell.
MAKE IT EASIER
Hold the ends of a single dumbbell with each hand so it's horizontal to work both arms at the same time.
MAIN MOVE: Handbag curl
Stand with feet shoulder-width apart, arms at sides, a heavy dumbbell in each hand, palms facing in. Bend left arm to 90 degrees, dumbbell vertical. Hold that position as you bend right arm and curl dumbbell to shoulder, keeping elbow in to side. Complete all reps, then lower both arms and repeat, holding right arm at 90 degrees.
MAKE IT HARDER
Hold dumbbell in the stationary hand with palm facing up so it's horizontal rather than vertical.
MAKE IT EASIER
Alternate curling each arm up to shoulder without holding either arm stationary.
Front Raise
Stand with your feet shoulder-width apart, knees slightly bent, back straight, and abdominals contracted. Hold a dumbbell in each hand with your arms hanging down at the front of your thighs, palms facing in. For a printer-friendly version of all steps click below.
Keeping your wrists straight and your elbows slightly bent, raise your arms in front of you to shoulder height with your palms facing the floor. Hold, then slowly lower. To prevent swinging your arms or arching your back and using momentum to lift, try this move with your back against a wall. Or alternate one arm at a time.
Lateral Raise
Stand with your feet shoulder-width apart, back straight, and abs held tight. Hold a dumbbell in each hand with your arms at your sides, palms facing in. For a printer-friendly version of all steps click below.
Keeping your wrists straight and elbows slightly bent, raise your arms out from your sides, just slightly forward. Lift to shoulder height, pause, then slowly lower.
Rear Shoulder Raise
Sit on the edge of a chair with your feet flat on the floor about hip-width apart. Keeping your back straight, lean forward from the hips so that your chest is near your thighs. Hold a dumbbell in each hand with your arms by your calves, palms facing each other. For a printer-friendly version of all steps click below.
Keeping your elbows slightly bent and your wrists straight, lift your arms out to the sides to shoulder height. Keep your neck aligned with your spine. Pause, then slowly lower.
Last Updated: 02/17/2005 Copyright (c) Rodale, Inc. 2002
