Grasp two dumbbells using a closed grip.

STARTING POSITION

Stand erect with feet shoulder width apart, knees slightly flexed. Place dumbbells beside thighs with elbows fully extended. Palms should be facing outer thighs. Position upper arms against sides of torso.

UPWARD MOVEMENT

Flex elbow of one arm until dumbbell is within a few inches of front deltoid. Keep torso erect and upper arm stationary. Keep dumbbell in neutral grip position. Keep all movements smooth.

DOWNWARD MOVEMENT

Allow elbow to slowly extend to starting position. Keep dumbbell in neutral grip position. Keep torso and knees in same position. Repeat same movements with other arm. Repeat or finish set.

4. Pullups - Aim for 25 reps. This exercise will strengthen entire back.

5. Pulldowns - 3 sets of 10-15 reps. This exercise will define lats.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your back exercises into a program similar to one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For first couple of weeks complete one set but then add one set each week to a maximum of three. At end of three months you will be ready to move on to more intensive intermediate level exercises.