Build up triceps to protect elbows

Your triceps make up the rear part of your upper arm and work in opposition to your biceps. The biceps bend the arms; the triceps straighten them. It’s important to keep these muscles equally strong, otherwise you’ll be prone to elbow injuries. Here’s a great move to help you focus on your triceps. Just remember to keep your upper arms close to your ears and hold your body upright and stationary during the movement.

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1 Begin by stepping forward on your right leg. With your left leg behind you, press down on your left toes, raising your heel. Grasp the ends of a 5- to 8-pound dumbbell in both hands. Move the weight overhead and pull your abdominals in to support your spine. Inhale and bend your arms, bringing the weight behind your head as far as you comfortably can, elbows pointed forward.

2 On an exhale, keeping your elbows facing forward, tense the muscles in the backs of your upper arms and raise the dumbbell directly overhead. Pause at the top of the lift, making sure your abdominals are firm and your lower ribs are not poking out. Do this 12 to 16 times, switch legs and repeat.

Karen Voight can be reached at kvoightla @aol.com.

--Karen Voight