*Alternate exercise to the seated row if you're doing this at home.

Bend over and rest your left hand on a bench, stool or sturdy chair about 2 1/2 feet high. Extend your right leg behind you so that you're far enough away from the bench that your back is flat and not rounded (you may have to actually arch it a little to keep it in this position). Your back should be like a ''table top'' in this position. Your right arm should be hanging down, straight.

Take a dumbbell (or water bottle) in your right hand and bring it straight up toward your hip by bending your elbow and bringing it up behind you towards the ceiling. It should be almost like you are starting lawnmower in slow-motion. When the weight is about at hip level, lower it back down until your arm is hanging straight down. That's one repetition. After you complete the assigned number of reps with your right arm, reverse everything and do the same number of reps with the left arm.