Sit for easier lifting

To add variety to your upper-body training, try this version of the front arm raise. Performing it in a seated position puts less stress on your lower back than doing the move while standing upright. This exercise focuses on strengthening the front of your shoulders and middle and upper back. Working one arm at a time helps you to concentrate on slow, controlled movements to get better results.

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1 Sit on the front edge of a sturdy chair or bench. Place your feet together on the floor with your heels below your knees. Holding a dumbbell in each hand, lean forward by hinging at the hips. Start with the dumbbells toward the floor, palms facing back. Pull your abdominals in to support your spine.

2 Maintaining a straight back, exhale and raise one arm forward with your elbow slightly bent. Rotate the palm of your hand inward until your thumb points up. Pause for a moment when your arm is parallel to the floor. Slowly lower the dumbbell and repeat on the other side. Continue alternating sides until you have completed 12 to 16 repetitions on each arm.

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-- Karen Voight