The hand signal for a change to double file will see the leader extend their left arm up at the elbow with their hand facing forward — very similar to both "Follow Me" and "Single File" signals.

Bend your elbows straight back to lower your butt toward the ground a few inches, then press down through your hands to straighten tour arms (back to the starting position). Repeat 10 times. Cobra ...

Arguably, one of the most important of these hand signals involves bending your left arm down at a 90-degree angle with your palm facing backward. Doing this motion enough that it becomes second ...

Our hands perform thousands of complex tasks every day – can artificial intelligence help robots match these extraordinary human appendages?

If your hand is in the air, it’s time you crush a back and biceps workout. But the biggest perk of adding back and biceps exercises to your routine may be that doing so protects your spine.

Using strict, unilateral movements (that's one arm at a time) squeeze out 8-10 reps in each arm, keeping the elbows next to the body, your back straight and without rocking, Form is important ...

Caley Crawford, director of education for fitness chain Row House, recommends picking a couple of arm exercises and doing three to five sets of 12 to 15 reps and resting between rounds.

Arguably, one of the most important of these hand signals involves bending your left arm down at a 90-degree angle with your palm facing backward. Doing this motion enough that it becomes second ...