• Hold dumbbells with arms fully extended

• Lower one dumbbell with control while keeping opposite arm extended

• Drive lowered dumbbell upward until arm is extended

• Repeat on other side

Carlisle’s Comments: When the off arm is straight, it is still working hard from an isometric contraction. This is similar to when a lineman works down the line and keeps one arm locked out while he punches with the other one, or when a linebacker has to keep a blocker off his body and make a play with the other. You get great core work because you’re staying tight and stabilizing throughout the set.