Exercise VII: Dumbbell Kickback
Sets: 2 Reps: 12 Rest: 30 Seconds
Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend forward at the hips until your torso is nearly parallel to the floor. Brace your elbows against the sides of your body . Extend both elbows simultaneously, raising the weights behind you . Reverse the motion to return to the starting position. That's one rep.