Spice up your weight-training routine by working various muscle groups with a single exercise, like this one. Just remember to move slowly so that you don't rely on momentum to move your arms through the full range of motion.

1 Hold a dumbbell in each hand and stand with your right leg in front of your left leg. Bend your right knee, maintaining a straight back. Starting with your arms down, lean forward with your upper body and bend your arms, bringing your hands near your ears. Extend your arms fully until they are overhead. Pause.

2 Stay in this forward lean-lunge position as you slowly lower your straight arms toward the floor and then lift them up to the back as far as you can. Concentrate on pulling your navel toward the spine to support your back muscles throughout the exercise. Repeat three times, step together and repeat with your left leg in front.

This article originally appeared in the Los Angeles Times in the "Good Form" feature of the Health Section. "Good Form" is updated with a new Karen Voight article each Monday.