Motion: This motion is a bit like marching except that you swing each arm right up above your head. Keeping your right arm straight, swing it up shoulder high in front of you and then above your head. Don't move your body. Lower your right arm. Simultaneously, swing your left arm upwards, shoulder - high in front of you and above your head. This alternate arm swinging is one rep. Repeat, as directed.

Arm power General: You can start off with one set of ten reps and work up to three sets of ten to twelve reps each.

Upper arm curl Starting position: Stand with feet apart, arms hanging down, grasping your dumbbells in an underhand grip. Your knuckles should be facing your front thigh.

Motion: Bend your elbows and curl dumbbells to your shoulders. Lower to starting position. Repeat as directed.

To add more power, you can do these while sitting or in a slightly bent position.

Upper arm single curl Starting position: Sit on the bench or a stool with thighs apart. Your upper body should be slightly inclined forward. Grasp your dumbbell in your right hand in an underhand grip. The back of your elbow should be supported by the inside of your thigh as you keep your arm downwards between your legs,

Motion: Raise your dumbbell towards your shoulder. Lower to starting position, Repeat as directed.

Do the same exercise with your left hand. Repeat as directed. Biceps single curl Starting position:- Stand with feet slightly apart. Bend your waist until your upper body is parallel to the floor. Grasp your dumbbells in an overhand grip in your right hand.

Motion: Curl your right arm upwards towards your chest by bending your elbow. Lower to starting position. Repeat as directed. Next, do this curl with your left arm. Repeat as directed.

Triceps single stretch Starting position: Stand with feet slightly apart. Place your left arm across your chest. Grasp your dumbbell with your right hand in an underhand grip. Stretch your arms upwards, straight over your head towards the ceiling, palm facing inwards.

Motion: Lower the dumbbell back behind you, head by bending your right elbow until the dumbbell touches the back of your neck. Raise your arm once again to starting position. Repeat as directed.

Now, do this exercise with your left arm, laying your right arm across your chest. Repeat as directed. Breathe in as you raise your dumbbell. Breathe out as you lower it. It is important to allow your triceps to do the work. Don't let your neck take the brunt of it.

Triceps single extension Standing position: Stand with feet apart, bend at your waist until your upper body is parallel to the floor. Grasp your dumbbells in your hands in an overhand grip. Do this one hand at a time. Keep your arms hanging down as if picking something. From this position, start with your left arm.

Motion: Smoothly, swing your arm backwards until the entire arm is behind you, parallel to the floor. Bring back to starting hanging position. Repeat as directed.

Now, do the same exercise with your right arm. Repeat as directed.