6. Bridge With Triceps Extension
Works: butt, back, back of arms
A. Lie face up with legs bent and feet on the floor, heels about 12 inches from your butt. With a dumbbell in each hand, raise your arms, aligning hands over shoulders with palms facing each other.
B. Slowly lift hips off the floor, squeezing butt muscles; resist curving your back in or out. Feet, shoulder blades and head should be on the floor. As you hold in the bridge position with hips lifted, slowly bend your arms, lowering just your forearms and hands to either side of your head. Keep your elbows pointing toward the ceiling and in line with your shoulders.
C. Repeat triceps extension 12 to 15 times with hips lifted throughout.
Make it easier: Do the arm exercise with your hips on the floor.