Sculpt and firm your upper body

This is a popular exercise to target the muscles in your upper body and shoulders. Done properly, it adds shape and firmness to your back muscles and develops strength that is especially valuable to swimmers or rock climbers who need powerful upper bodies.*

1 Lie on a sturdy bench or position your head and shoulders on top of a Bosu trainer. Bend your knees with your feet hip-width apart and flat on the floor. Holding a dumbbell in each hand, bend your elbows with the dumbbells close together and just above your chest. Pull your abdominals and keep your back straight.

2 Keeping your elbows in the bent position, inhale and move the dumbbells behind your head. On an exhale, squeeze the muscles in the outer sides of your back as you slowly bring the dumbbells back over your upper chest. Pause for a moment and repeat 12 times. Rest for 20 seconds and repeat for a total of three sets.

-- Karen Voight