Free weight lifting exercise

The following simple weight lifting exercise is used to firm your upper arms.

from Weight Lifting for Absolute Beginners
by Jonni Good and Jessie Good

It is intended for non-athletic types (like most of us) who need an easy exercise routine to help us lose weight and regain the tone in our muscles. This weight lifting exercise may be done with a 3-pound dumbbell (you can get them for less than $5) or you can make your own if you want to with two socks stuffed with beans.

Weight lifting exercises help you lose weight, can improve your balance and posture, and have been proven to help prevent, or even reverse bone loss. As with any exercise, weight lifting should be done only if your doctor feels you should.

The Cross-Face Extension

If you’re a woman, you know your upper arms can get a bit flabby as you get older. This exercise is perfect or getting some tone and muscle where many of us really need it.

Lie on the floor with your dumbbell held in one hand, fully raised toward the ceiling. (You may want to turn your face to the side on this one, just in case you’re a bit clumsy – you don’t want to hit yourself in the face with your dumbbell. Of course you’d never do that, but still…)

Bend your arm and lower the dumbbell until it reaches the opposite shoulder. You’ll feel your triceps working while you do this exercise. Now raise your arm again so that it is stretching toward the ceiling.

Do this exercise ten times with your right arm. Then switch and do it ten times with the left arm. Rest for 15 seconds. Repeat the set three times.

You can turn your wrist so that your palm faces your feet, and then do the exercise the same as shown above. You may find that it’s slightly easier to do that way.

Click here to read more about the benefits of starting a simple weight lifting exercise routine and the ebook Weight Lifting for Absolute Beginners.

Jonni Good is the author of most of the original articles on this site. Jonni always looks for the easy way to solve common health problems, by working with human nature. Her books have helped hundreds of people lose weight, get fit, and regain their health - with less struggle. Please take a moment to visit her other sites:

Do You Gain Weight... Even when you eat less than your thinner friends? Learn why it happens, and how to use nutritious, satisfying food to break the metabolic pattern that causes some people to gain weight too easily.

Sugar Cravings and Addiction – Describes a simple program to help people break their addiction to sugar and fat. This book has been popular ever since it came out in 2003, and has helped hundreds of people lose their cravings for sugar and other simple carbs. Once the cravings are under control, it's easier to stick with your diet and regain your health.

Weight Lifting for Absolute Beginners – A guide to lifting weights for strong muscles and bones.

The Easy-Does-It Diet – A guide to creating your own delicious and healthy frozen diet meals. Eat healthy, low-fat meals without paying extra for store-bought frozen diet food.

Disclaimer: This site and the articles contained here are for information purposes only. The authors have made every effort to make sure the information is accurate, but no health decisions should ever be made based on this or any other website. Please contact your doctor before starting any diet or exercise program.

Free weight lifting exercise

The Cross-Face Extension

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