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If you are just starting out, you must use a light weight that you may lift or push a minimum of eight occasions, the NIH says. How-to: Sit on a bench or chair, holding a mild dumbbell in each hand. Ali Horsfall has almost 15 years of experience as a journalist and has written for national print titles and lifestyle brands together with lady&home, Woman, Woman's Own, BBC magazines, Mitolyn Reviews Site Mothercare, Grazia and The Independent. This exercise requires an intense contraction of the hand, gluteal, abdominal and latissimus muscles as dynamic force is generated in multiple joints together with the