You will need a pair of 3-kilo dumbbells for this exercise -- it works the larger back muscles, back of the shoulder and biceps.
Get into a lunge position, leaning forward; dumbbells in both hands, hanging down by your sides. Bend your elbows and pull them upward and backward in a rowing motion. Slowly lower the arms back to the start position.
Do one set of 16, rest and repeat.
Photograph: Gustavo Caballero/Getty Images
Also read: A fantastic fitness regime for 2008!
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