• Stand next to a table with one foot slightly in front
of the other
• With your weight in one hand and arm by your side,
lean forward and rest your elbow on the table. Make sure your
knees are slightly bent.
• Keeping your upper arm in line with your body, bend
your weight arm 90 degrees. This is the starting position.
• Straighten your weight arm out behind you, keeping
your arm by your side. Hold the weight in this position for
2-3 seconds.
• Slowly bend your arm until it is back to the starting
position.
• Repeat the exercise for a further five repetitions
using the same arm, then repeat the whole exercise with the
other arm.
To increase the challenge, straighten and bend your arm really slowly, and when your strength has increased, up the amount of weight that you are using. The good thing about using free weights is that you can add the next weight up onto your bar, not have to go searching around the house for a bigger can to use as the new weight!
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