Push-Pull Kickback

How to Do It: Stand in a squat position, legs shoulder-width apart, knees bent at about 45 degrees, and chest leaning slightly forward. Hold a light dumbbell (three to five pounds is a good starting point for all these exercises) in each hand, palms facing your thighs. Bending your arms, bring your fists up toward your torso, in front of your armpits. Push the dumbbells straight out in front of you, fully extending your arms, knuckles up. Bending your arms, pull them toward your armpits and extend them back behind you until they’re straight (shown). During this part of the exercise, pretend your upper arms are glued to your sides to better isolate the triceps. Do three sets of 12 repetitions.

What It Does: Works your chest and triceps. You’ll see results along the backs of your arms and in the area where your shoulders meet your chest.