When you challenge your body with something new during each workout, your muscles have to struggle to adapt -- and you'll see results sooner. Here's a different way to target your triceps and rear delts from a standing position.

1 Holding a set of 5- to 10-pound dumbbells, stand with your legs in a staggered position with your right leg behind your left. Bend your left knee and lean slightly forward, maintaining a long spine.

2 Without bending your elbows, keep your palms facing forward and slowly raise both arms behind your hips. Keep your chest lifted and relax the tops of your shoulders so they drop down away from your ears. Check that you are not rounding your upper back. Pause for two seconds and slowly lower your arms until your hands are below your shoulders. Repeat 12 to 16 times. Rest and repeat for a second set.

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.