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Seated One-Arm Dumbbell Extensions - Female

Instructions

  • Sit on the chair with your feet shoulder-width apart and flat on the floor. 
  • Grasp the dumbbell in your right hand with your palms facing down. Extend your arm upward, lifting it above your head, and turning your palms inward toward your body. 
  • Reach across your chest with your left arm, placing the left hand against the extended arm just below the elbow for support. Slowly lower the dumbbell back and downward towards the back of the right shoulder. 
  • Pause for 2 seconds and return the dumbbell to the starting position. 
  • Pause for a moment and repeat the movement with the left arm. 
  • Exhale while bringing the weight up and inhale while pushing the weight down.
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Tip

Keep your abdominal muscles tight and do not arch your back as you complete the exercise.

DISCLAIMER: Your doctor is often in the best position to evaluate whether any particular diet or exercise program is best for you. Advance consultation with your doctor is particularly important if you are under eighteen (18) years old, pregnant, nursing, or have health problems.
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