Keep elbows in place for stronger arms

When training your arms, a good rule of thumb is to watch the position of your elbows. The key to perfect form is to think of moving your elbows as opposed to moving your hands. Always be in control of your muscles, and don’t let momentum move the weights. Keep your speed smooth and consistent.

*

1 For these one-legged squats, stand upright holding 5- to 8-pound dumbbells. Move your right foot slightly ahead of your left foot. Place only the ball of your right foot on the floor with most of your body weight over your left leg. Inhale and begin with your elbows pointed back and your dumbbells near your hips. Pull the bottom tips of your shoulder blades down your back.

2 On an exhale, raise both elbows to shoulder height. Simultaneously bend your left knee, sitting over your left heel. Pause a moment in this position. Keep your abdominals pulled in to support your spine. Do not lean back or overarch your lower back. Straighten your left leg and lower your arms to the start position. Repeat 12 times. Then switch legs and repeat on the other side.

*

-- Karen Voight