Exercise VIII: Dumbbell Kickback
Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend forward at the hips until your torso is about parallel to the floor. Tuck your elbows against your sides and bend your elbows with your palms facing the sides of your body . Simultaneously extend both elbows, raising the weights until they are in line with your torso . Reverse the motion to return to the starting position. That's one rep.