While lifting the weight ... 10-15 repetitions. Chin-ups. Place hands slightly wider than shoulder width on a pull-up bar, palms facing back. Pull your chin up to the height of the bar, and ...

Raise the dumbbells up toward your chin by lifting the elbows to the ceiling. Lower to the starting position. Repeat 10 times. Hold one heavy weight with both hands. Start with the weight in front ...