Strengthen the muscles on the front of your upper arms with this move. It also improves grip strength
STEP 1 Stand in a staggered stance and place one handle under the arch of the front foot. Grasp the other handle with the opposite hand and straighten that arm alongside your body.
STEP 2 Bend the elbow and bring it towards your chest while keeping your working arm close to the side of the body. Perform 12-15 repetitions and then switch feet and arms.