| Exercises range from squats on a balance board to dumbbell exercises on an exercise ball. |
| Keep the dumbbell centered between your knees as you descend into a deep squat, keeping your head up and low back slightly arched. |
| Called supination, this motion results in higher levels of biceps muscle activation than the typical palms-up dumbbell curls. |
| Beginners should finish this back workout with one-arm dumbbell rows to develop lats and rhomboids and to further enhance the V taper. |
| Grasp a dumbbell in each hand, and raise your arms straight above your head, keeping elbows slightly bent. |
| End the movement with the dumbbell over your upper chest and with your pec muscles flexed as hard as possible. |
